September 2009

Sunday 090920

Rest day

Saturday 090919

“Kelly”

5 Rounds for time of:

400 Meter run

30 Box jumps (Men 24″ box, Women 20″ box)

30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

Post time to responses.

Compare to April 15, 2009.

Today’s 9:00 am class will be canceled in hopes that people will come out to 81st & Lewis to participate in The Race For The Cure 5km.  There will still be the 10:00 am class and the 11:00 am free introductory class.

Friday 090918

With a 15 minute time limit:

Row 2000 meters

As many reps as possible of burpees

Start with the 2000 meter row and with the remaining time of the 15 minutes perform as many burpees as possible.

Post 2000 meter row time and number of burpees to responses.

Compare to April 27, 2009.

Tomorrow’s 9:00 am class will be canceled in hopes that people will come out to 81st & Lewis to participate in The Race For The Cure 5km.  There will still be the 10:00 am class and the 11:00 am free introductory class.

Thursday 090917

Back squat 3-3-3-3-3-3-3 reps

Post loads to responses.

Compare to June 25, 2009.

Wednesday 090916

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to responses.

Compare to July 24, 2009.

Click here for a demo of “Tabata Something Else”. (Courtesy of Crossfit.com)