Thursday 07.31.08 - Class WOD
Push press: 5-5-5-5-5
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July 2008
Monthly Archive
Wed 30 Jul 2008
Tue 29 Jul 2008
Wednesday 07.30.08 - Helen
“Helen”
3 rounds for time:
Run 400 meters
24 kg, 16 kg Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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Mon 28 Jul 2008
Tuesday 07.29.08 - Alive at 25
Deadlift x 3, 3, 3, 3, 3
Then:
24″ Box Jumps x 25
Jump Pull-ups x 25
KB Swings (Guys use 16 kg/35 lb DB, gals use 12 kg/25 lb DB) x 25
Walking Lunges x 26 steps
Knees to Elbows x 25
Push Press (w/ 45 lb BB) x 25
45 degree Back Ext x 25
Wall Ball (Guys use 20 lb, gals use 14 lb) x 25
Burpees x 25
100 Jump Ropes or 25 Double Unders x 25
Post Loads and Times to our message board.
Sun 27 Jul 2008
Monday 07.28.08 - Big Group WOD
Rounds in 25 minutes of:
Turkish Get-ups x 5 R/L
Split Jumps x 10 R/L
Sit-ups x 15
Air Squats x 20
Run 400M (Long Hallway Down & Back x 2)
For Turkish Get-ups, guys use DB’s between 15 lb to 35 lb or KB’s between 8 kg to 16 kg; gals use DB’s between 5 lb to 15 lb or KB’s between 2 kg to 8 kg.
Post Rounds to our message board.
Fri 25 Jul 2008
Saturday 07.26.08 - WOD
For the class WOD, it’s Clark’s choice.
Otherwise, it’s:
Three rounds, 21-15- and 9 reps, for time of:
95 lb, 65 lb Overhead squats
Burpees
Post Times to our message board.
Wed 23 Jul 2008
Thursday 07.24.08 - Class WOD
Weighted Ring Dips x 1,1,1,1,1,1,1
Followed by 7 rounds of:
OH DB Walking Lunges x 5 R/L (35’s, 25’s, 15’s)
1 arm KB Snatch x 5 R/L (16 kg, 12 kg, 8 kg)
Double Unders x 25
The weight on the lunges can be varied according to strength level and BB’s can be used instead of DB’s.
Post Times to our message board.
Tue 22 Jul 2008
Wednesday 07.23.08 - Cindy
“Cindy”- One of the Classics
Rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post Rounds to our message board.
Tue 22 Jul 2008
Tuesday 07.22.08 - CrossFit Total
PM Class will be doing the CrossFit Total today!
(Click this link for an overview of the CF Total)
Post Loads to our message board.
Sun 20 Jul 2008
Monday 07.21.08 - Core Running
3 rounds of:
800M Run (or 0.497096954 miles, or 874.890639 yards, or 31,496.063 inches)
30 Back Extensions (Click this link for a video demonstration)
30 Knees to Elbows (Click this link for a video demonstration)
PM Class, don’t forget we have the CF Total on Tuesday.(Click this link for an overview of the CF Total)
Post Times to our message board.
Fri 18 Jul 2008
Saturday 07.19.08 - Class WOD
Weighted pull-ups 1-1-1-1-1 reps
Weighted Ring Dips 1-1-1-1-1 reps
Weighted Vest Box Jumps 1-1-1-1-1 reps
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