Mon 21 May 2007
05.27.07 - “Hit The Trail”
Do a 5k Trail Run (if possible) - if you can’t hit the trail, you can sub in a road run… and if you just cannot brave the outdoors you can do the run on a treadmill but be sure and set the incline to 5%
Post your time to our board.
Mon 21 May 2007
05.26.07 - “A1… It’s how steak is done”
This is also known as the CrossFit TOTAL Workout.
REQUIRED READING
PLEASE READ this article on the CrossFit TOTAL before completing.
1xMax Squat
1xMax Deadlift
1xMax Push-Press
Post your stats to our message board.
Mon 21 May 2007
05.25.07
Take a break.
Mon 21 May 2007
05.24.07 - “Maneater”
Pull-Ups
Push-Ups
Squat Jumps
Perform 10,9,8,7,6,5,4,3,2,1 Reps for Time - post it to our message board.
Mon 21 May 2007
05.23.07 - “3×7 Press”
3×3x3×3x3×3x3 Push-Press
Start with a weight that is hard for you, but that you know you can control. Move up from there. Failed attempts count, but tweak your weight accordingly for the next round so that you’re not doing complete sets of failed reps.
Check out this movie link from CrossFit Headquarters to get an idea of what the workout should look like.
Post your time to our message board.
Mon 21 May 2007
05.22.07 - “Yose-mitey Legs”
*Inspired by the way my legs felt after hiking in Yosemite this weekend. Enjoy*
1/4 Mile Run
20 Overhead Squats (guys 95lbs, gals empty bar)
10 24″ Box Jumps
20 (10right/10left) 24″ Box Step-Ups w/ Plate (guys 45lb plate, gals 25lb plate)
10 24″ Box Jumps
5 Rounds For time, then post it to our board.
Mon 21 May 2007
05.21.07
It’s a rest day!!!
Sun 13 May 2007
05.20.07 - “Swing & Push”
16kg KB Swing (12kg sub for gals if you want)
Push-Ups
21-18-15-12-9-6- and 3 rep rounds
Post your time to our message board.
Sun 13 May 2007
05.19.07 - “Big 3″
10 x Barbell Squat (1.5 x Bodyweight)
10 x Deadlift (1 x Bodyweight)
10 x PushPress (.5 x Bodyweight)
As many rounds as you can in 15-minutes. Post your results to our message board.
Sun 13 May 2007
05.18.07 - “Bells”
20 x 16kg KB Swings (Gals may sub 12kg KB)
20 x DB Renegade Rows (Guys Use 30lbs, Gals use 15lbs)
20 x 12kg RDL KB Swings (Gals may sub 8kg KB)
20 x DB Thruster (Guys use 45lbs, Gals use 25lbs)
5 Rounds for time.
Post to message board.
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