Wednesday 080924

“I Love Wallball”

For time:

2 CrossFit laps (med ball above the head with arms fully extended)

49 Wallball shots

49 Wallball push ups (hands on med ball while doing a push up)

49 Wallball skier jumps (med ball on the ground, jumping over it side to side in a skiing motion)

1 CrossFit lap

49 Wallball lunges (arms fully extended out in front with med ball)

49 Wallball sit ups

49 Wallball squat cleans

2 CrossFit laps

Complete your final lap in the doorway of the gym by slamming the medicine ball down and yelling “I LOVE WALLBALL!”

Choose your wallball and keep it throughout the whole workout.

Post time to responses.

Dr. Chad Craig is the mastermind behind this workout. He has lost a total of 49 lbs to reach a bodyweight of 299 lbs. He said once he achieved his goal of going below 300 lbs he wanted to make a workout. So the reps represent the 49 lbs lost and if you add all the reps together plus the 5 laps it equals 299 for his current weight. Congratulations Chad!!!

There will be no 9:30 am class this Saturday, September 27th. Instead we are going to be doing the “Fight Gone Bad III” fundraiser at 12:30 pm. There will be a cookout after the competition. We will provide the hamburgers and are leaving the side dishes up to you. This also means BYOB! Please post to responses if you will be attending and any side dishes if you plan on bringing one.

Tuesday 080923

For time:

“Malicious”

30 Thrusters (Men 95lbs, Women 65lbs)

30 Pull-ups

30 Kettlebell Swings (Men 55lbs, Women 35lbs)

30 Push-ups

30 Sit-ups

30 Burpees

30 Push Press (Men 95lbs, Women 65lbs)

30 Knees to elbows

30 Wall ball shots (Men 20lb ball, Women 12lb ball)

30 Double Unders

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Compare to 6-16-08.

We will be doing this workout in honor of Jessie’s 30th birthday. Happy Birthday Jessie!!

There will be no 9:30 am class this Saturday, September 27th. Instead we are going to be doing the “Fight Gone Bad III” fundraiser at 12:30 pm. There will be a cookout after the competition. We will provide the hamburgers and are leaving the side dishes up to you. This also means BYOB! Please post to responses if you will be attending and any side dishes if you plan on bringing one.

Monday 080922

Front Squat

10-10-10-10-10 reps

Post loads to responses.

Sunday 080921

Rest day

Saturday 080920

9:30 AM Class

“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.

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11:00 AM Free Introductory Class

3 Rounds for time of:

400 Meter run

15 Dumbbell thrusters

25 Jumping pull-ups

Post time to responses.