Saturday 091031
For time:
400 Meter run
10 Burpees
20 Dumbbell Squat cleans (Men 45 lbs, Women 25 lbs)
30 Box jumps (Men 24″ box, Women 20″ box)
40 Dumbbell Push Press (Men 45 lbs, Women 25 lbs)
50 Squats
800 Meter run
50 Double unders
40 Dumbbell deadlifts (Men 45 lbs, Women 25 lbs)
30 Toes to bar
20 Dumbbell thrusters (Men 45 lbs, Women 25 lbs)
10 Burpees
400 Meter run
Post time to responses.
The 5:30 am class will be changing to 5:00 am effective Monday, November 2nd.
Friday 091030
“Tyler“
5 rounds for time of:
7 Muscle-ups
21 Sumo-deadlift high-pulls (Men 95 lbs, Women 65 lbs)
Post time to responses.
The 5:30 am class will be changing to 5:00 am effective Monday, November 2nd.
Thursday 091029
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?
Compare to July 21, 2009.
The 5:30 am class will be changing to 5:00 am effective Monday, November 2nd.
Wednesday 091028
“Helen”
3 Rounds for time of:
400 Meter run
21 Kettlebell swings (Men, 55 lbs, Women 35 lbs)
12 Pull-ups
Post time to responses.
Click here for a video demonstration of “Helen”, courtesy of CrossFit.com.
Compare to June 23, 2009.
The 5:30 am class will be changing to 5:00 am effective Monday, November 2nd.
Tuesday 091027
For time:
1000 Meter row
100 Pull-ups
150 Push-ups
200 Sit-ups
Rules: The 1000 Meter row has to be completed first. After the row it is your choice on how the work will be split up. For example: 10 rounds of: 10 pull-ups, 15 push-ups, 20 sit-ups.
Post time to responses.
The 5:30 am class will be changing to 5:00 am effective Monday, November 2nd.