Tuesday 100105
As many rounds as possible in 20 minutes of:
15 Snatch grip deadlifts (Men 75 lbs, Women 45 lbs)
10 Hang power snatches (Men 75 lbs, Women 45 lbs)
5 Overhead squats (Men 75 lbs, Women 45 lbs)
Post rounds to responses.
100 Day Burpee Countdown Challenge
Burpees=5 Total Burpees=15
Monday 100104
“Diane”
21-15-9 reps of:
Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push ups
Post time to responses.
A great substitution for handstand push ups is the shoulder press.
Click here for a video demonstration of “Diane”, courtesy of CrossFit.com.
Compare to August 28, 2009.
100 Day Burpee Countdown Challenge
Burpees=4 Total Burpees=10
Saturday 100102
“Heavy Weight Division Fight Gone Bad”
3 Rounds for reps of:
1 Minute Pull-ups
1 Minute Dumbbell Thursters (35 lb dumbbells, 20 lb dumbbells)
1 Minute Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
1 Minute Box Jumps (Men 24″ box, Women 20″ box)
1 Minute Push Press (Men 95 lbs, Women 65 lbs)
1 Minute Kettlebell Swings (Men 70 lbs, Women 45lbs)
1 Minute Rest
Post total reps to responses.
100 Day Burpee Countdown Challenge
Burpees=2 Total Burpees=3
Friday 100101
Happy New Year!
There will only be 9:00 am & 10:00 am classes offered today.
“Eva”
5 Rounds for time of:
800 Meter run
30 Kettlebell swings (Men 70 lbs, Women 45 lbs)
30 Pull-ups
Post time to responses.
Compare to January 1, 2009.
I know how much everyone loves burpees so I thought we should start the year off right with a 100 day burpee countdown challenge. Here is how it works: 1 burpee on the first day, 2 burpees on the second day, 3 burpees on the third day, …………100 burpees on day one hundred. If you complete every day you will have a total of 5,050 burpees.
100 Day Burpee Countdown Challenge
Burpees=1 Total Burpees=1
Holiday hours:
Friday, January 1st (New Years Day) – 9:00am & 10:00am classes only
*If you plan to be a competitor or spectator at the 2010 sectionals be sure to register soon! Click here to get registered. Don’t wait because spots are limited and filling up fast!
