Wednesday 110209
The 5am & 6am classes will be canceled due to weather conditions.
For total reps:
3 Minutes of rowing (Calories)
1 Minute rest
3 Minutes of bench press (Men bodyweight, Women 2/3 bodyweight)
1 Minute rest
3 Minutes of box jumps (20″ box)
1 Minute rest
3 Minutes of muscle ups
Post reps to responses.
100 Day Burpee Countdown Challenge
Burpees=40 Total Burpees=820
Tuesday 110208
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
60 Sit-ups
70 Burpees
Post time to responses.
Compare to April 27, 2010.
100 Day Burpee Countdown Challenge
Burpees=39 Total Burpees=780
Monday 110207
5 Rounds for time of:
5 Hang power cleans (Men 135 lbs, Women 95 lbs)
5 Thrusters (Men 135 lbs, Women 95 lbs)
Post time to responses.
100 Day Burpee Countdown Challenge
Burpees=38 Total Burpees=741
Sunday 110206
Rest day
100 Day Burpee Countdown Challenge
Burpees=37 Total Burpees=703
Saturday 110205
The CrossFit 101 classes will begin next Tuesday, February 8th. It’s not too late to sign up!
“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 September 25, 2010.
100 Day Burpee Countdown Challenge
Burpees=36 Total Burpees=666
Due to the recent weather conditions, B’s baby shower will be postponed until Thursday evening February 17th at 6:00 pm. Directions to the shower are available in the CFJ office, or email Angie and request directions. Please RSVP to alarge2@cox.net or Natalie@rousenet.com