Saturday 05.31.08 - Tabata This!

Do a full Tabata round each of the following, allowing 1 minute of rest between each set of exercises:
Row for calories
Squat
Push-up
Pull-up
Sit-up

A Tabata is an interval workout made up of 8 rounds of 20 seconds of work followed by 10 seconds of rest. Your score for each exercise is only as good as your highest consistent score in each of the eight rounds. For example, if you get 10 reps on seven rounds and only 9 reps on one round, your score is 9. Only move on to the next set of exercises after you have completed a full round of Tabatas at the last one.

Thursday 05.29.08 - Class WOD

Rounds in 20 minutes of:
DB Hang Power Clean and Jerk x 15 (Guys use 35 lb DB’s, Gals use 20 lb DB’s)
400M Run (Long Hallway Down & Back x 2)

Wednesday 05.28.08 - Trevor

As a four person team, complete for time:
300 pull-ups
400 push-ups
500 sit-ups
600 squats

Only two people on each team can be working at the same time. Complete all reps of one exercise before moving on to the next one.

For groups of more or less than four people, make the total rep counts proportionate. For example, a two person team would do 150 pull-ups, 200 push-ups, 250 sit-ups, 300 squats.

Tuesday 05.27.08 - Back to Work

If possible, perform with a partner. One partner does the first exercise, which is a task exercise, while the other does as many reps of the other exercise in time it takes first partner to perform task. This back and forth is performed for 3 rounds.
If working out alone, alternate between 1 minute rounds for 6 minutes (3 rounds of each).

Superset #1
Cat Crawl x Down and Back Short Track
Squat Jumps
Rest x 1 min
Superset #2
Bar Hang x Hang to failure
Bottom of a Push-up Hold
Rest x 1 min
Superset #3
Renegade Row x 15 reps R/L (Guys use 30 lb DB’s, Gals use 20 lb DB’s)
Mountain Climbers
Rest x 1 min
Superset #4
Jump Rope x 200
Standing Spin Bike
Rest x 1 min

Monday 05.26.08 - No Class

Relax and get outside while enjoying the Memorial Day holiday!!

Saturday 05.24.08 - From CrossFit HQ

5 rounds of:
KB swings x 25 reps (Guys use 24 Kg KB, Gals use 16 Kg KB)
GHD Sit-ups x 25 reps
Back Extensions x 25 reps
Knees to Elbows x 25 reps

Thursday 05.22.08 - Class WOD

Run 1 mile (Long Hallway Down & Back x8)
Rest up to 1 minute
Alternate between:
Push-ups x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hollow Rocks x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Rest up to 2 minutes
Run 1 mile (Long Hallway Down & Back x8)

Wednesday 05.21.08 - Class WOD

3 rounds of:
Row (Hopper on 6) x 1 minute
Dynamax Ball Hang Squat Clean x 1 minute (Guys use 18-20 lb ball, Gals use 12-14 lb ball)
KB Swings x 1 minute (Guys use 16 Kg KB, Gals use 12 Kg KB)
Side-to-side Slider (or side lunges with 10 lb/5 lb DB’s) x 1 minute
Rest x 1 minute

05.20.08 - Oops… my shoulder’s just fell off

Sand Bag RDL to High Box x 30 (Guys use black bag, Gals use red bag)
18 inch Box Up & Over Push Walks x 30 (Over and back is 1)
Split Jumps x 30 R/L
1arm Renegade Row Down the Track - Right arm down, Left arm back (Guys use 25 lb DB, Gals use 15 lb DB)
KB 1arm Overhead Lunge (Right arm/Right leg, Left arm Left leg) x 15 R/L (Guys use 16 Kg KB, Gals use 12 Kg KB)
Jump Rope x 200

Monday 05.19.08 - Hamburgesa WOD

For Time:
Pull-ups x 5
Push-ups x 10
Air Squats x 15
200M Run (Long Hallway Down & Back)
KB Swings x 21 (Guys use 24 Kg, Gals use 16 Kg KB)
Pull-ups x 12
400M Run (Long Hallway Down & Back x 2)
Wall Balls x 75 (Guys use 18-20 lb ball, Gals use 12-14 lb ball)
400M Run (Long Hallway Down & Back x 2)
Pull-ups x 12
KB Swings x 21 (Guys use 24 Kg, Gals use 16 Kg KB)
200M Run (Long Hallway Down & Back)
Air Squats x 15
Push-ups x 10
Pull-ups x 5