Tue 31 Mar 2009
Wednesday 04.01.09 - Sprint Heavy Chesty Partner Helen
Partner up and complete for time:
Run 200M
KB Swings x 12 reps (Guys use 32 kg, Gals use 24 kg)
Chest to Bar Pull-ups x 9
Each partner completes 1 round and rest while the other works for a total of 4 rounds
Post Times to our message board.
Mon 30 Mar 2009
Tuesday 03.31.09 - Class WOD
5 rounds of:
Squat Cleans x 5 (Guys use 135 lb, Gals use 95 lb)
Push-ups x 15
KB Swings x 20 (Guys use 24 kg, Gals use 16 kg)
Post Times to our message board.
Mon 30 Mar 2009
Monday 03.30.09 - Class WOD
4 minute Tabata rounds of:
Bottom-to-Bottom OHS (rest at bottom)
Plank Position
Mountain Climbers (rest in push-up position)
Burpees
Post Lowest Rep Rounds of each (total unbroken sets on Plank) to our message board.
Fri 27 Mar 2009
Saturday 03.28.09 - Cindy
Rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post Rounds to our message board.
Thu 26 Mar 2009
Friday 03.27.09 - Class WOD
4 rounds of:
Double Unders x 30
Wallball 2 fer 1’s x 15 (Guys use 20 lb/Gals use 14 lb)
Post Times to our message board.
Thu 26 Mar 2009
Thursday 03.26.09 - Don’t worry, it’ll eventually get difficult
With a barbell:
Squat 1 squat on the minute for the first minute, 2 the second…until you reach 30 minutes or can’t get the prescribed reps in the minute. To stave the boredom during the first 10 rounds, do the squat rep(s) and then behind the neck push press rep(s).
Post Rounds Completed to our message board.
Tue 24 Mar 2009
Wednesday 03.25.09 - More of the same
For time:
OHS (Guys use 95lbs, Gals use 65 lb)
Burpees
21-15-9 Reps
Post Times to our message board.
Tue 24 Mar 2009
Tuesday 03.24.09 - Fran
For time:
Thrusters (Guys use 95lbs, Gals use 65 lb)
Pull-Ups
21-15-9 Reps
Post Times to our message board.
Sun 22 Mar 2009
Monday 03.23.09 - CrossFit Total
After a proper warm-up, You get 3 attempts to find your 1 rep MAX on the following:
Squat
Shoulder Press
Deadlift
Let’s get some PR’s!!
(Click this link for an overview of the CF Total)
Post loads to our message board.
Sat 21 Mar 2009
Saturday 03.21.09 - Class WOD
Partner Wheel barrel Carries Long Hallway Down & Back
Alternate with Partner for 5 rds of:
Deadlift x 5
Hang Power Clean x 5
Thruster x 5
Guys use 95 lb Barbell, Gals use 65 lb Barbell
Partner Wheel barrel Carries Long Hallway Down & Back
Alternate with Partner for 5 rds of:
Deadlift x 5
Hang Power Clean x 5
Thruster x 5
Guys use 95 lb Barbell, Gals use 65 lb Barbell
Post times to our message board.
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