September 5, 2008
Friday 080905
10 Rounds for time of:
10 Pull-ups
10 Ring dips or push-ups (your choice)
Post time and your choice of exercise to responses.
September 2008
September 4, 2008
Thursday 080904
Back Squat
5-10-15-20 reps
Post loads to responses.
The objective here is to do the 5-10-15 reps with relatively light weight and determine what your 10 rep max would be. Then take what you consider your 10 rep max and do a set of 20 without racking the weight. This is a lesson on intensity. Who can take their 10 rep max and push themselves to gut out a total of 20 full range of motion (deep) squats?
September 3, 2008
Wednesday 080903
As many rounds as possible in 20 minutes of:
10 Overhead squats (Men 95 lbs, Women 65 lbs)
20 Box Jumps (Men 24″, Women 20″)
30 Sit-ups
Post rounds to responses.
September 2, 2008
Tuesday 080902
For time:
800 Meter run
30 Burpees
800 Meter run
30 Wallball shots (Men 20 lb ball, Women 12 lb ball)
800 Meter run
30 Shoulder press (Men 85 lbs, Women 55 lbs)
Post time to responses.
Please view the class schedule for class time changes!
September 1, 2008
Monday 080901
We will have one class today at 9:00 am. Have a great Labor Day!!
“Fight Gone Bad”
3 Rounds for total reps 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 (Calories)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to responses.
Click here for a video demonstration and explanation of “Fight Gone Bad”, courtesy of CrossFit.com.
