June 2008

Wednesday 080625

“Fight Gone Bad!”

Three rounds of:
Wall-ball, (Men 20 pound ball, Women 12 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to responses.

Tuesday 080624

4 Rounds for time of:

400 Meter run

21 Squat cleans (Men 95 lbs, Women 65 lbs)

Post time to responses.

Monday 080623

3 Rounds for total reps of:

1 Minute Dumbbell shoulder press (Men 30 lb each hand, Women 20 lb each hand)

1 Minute Knees to elbows

1 Minute Push-ups

1 Minute Dumbbell hang cleans (Men 30 lb each hand, Women 20 lb each hand)

1 Minute Rest

Post reps to responses.

Sunday 080622

Rest Day

Saturday 080621

For time:

Run 600 meters

50 Kettlebell swings (Men 55 lbs, Women 35 lbs)

Run 600 meters

30 Wall ball shots (Men 20 lb ball, Women 12 lb ball)

Run 350 meters

20 Thrusters (Men 115 lbs, Women 75 lbs)

Run 50 meters

Post time to responses.

This is the workout for our Outdoor CrossFit Competition we will be doing for Brandon and Karla’s going away party. All running will be trail running. Enjoy and have fun!!

*The 11:00am class will be canceled today.