May 2012

Wednesday 120516

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to responses.

Compare to October 11, 2011.

The following classes will be CANCELED this week:

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- Free Introductory Class

Tuesday 120515

“Law Dog”
7 Rounds for time of:
7 Deadlifts (Men 225 lbs, Women 155 lbs)
7 Lateral barbell burpees

Post time to responses.

The following classes will be CANCELED this week:

Tuesday, May 15th- CrossFit 101 (next series offered on Tuesday, June 5th)

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- Free Introductory Class

Monday 120514

“Nancy”

5 Rounds for time of:
400 Meter run
15 Overhead squats (Men 95 lbs, Women 65 lbs)

Post time to responses.

Compare to August 31, 2011.

The following classes will be CANCELED this week:

Tuesday, May 15th- CrossFit 101 (next series offered on Tuesday, June 5th)

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- 11:00am Free Introductory Class

Sunday 120513

Rest day

The CrossFit 101 classes scheduled to start on Tuesday, May 15th will be canceled.  The next series of CrossFit 101 classes will begin Tuesday, June 5th.

Saturday 120512

“Fight Gone Bad”

Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 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.

Post score to responses.

Compare to February 11, 2012.

The CrossFit 101 classes scheduled to start on Tuesday, May 15th will be canceled.  The next series of CrossFit 101 classes will begin Tuesday, June 5th.