Monday, August 25, 2008

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
Post time to comments.

Friday, August 22, 2008

there will be no classes friday evening...rest today. have a great weekend, and regular class times resume on monday.
john


Friday
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

Thursday
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Wednesday REST

Tuesday
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.

Monday, August 18, 2008

make up post..


M0nday

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.


Sunday
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Post time to comment

Friday
For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips
Post time to comments.


Thursday
Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Wednesday, August 13, 2008


"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.

Tuesday, August 12, 2008

Tuesdays WOD "Lynne"

Monday's WOD as Rx'd

For time:
10 GHD Sit-ups
10 Hip & Back Extensions9
5 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

Saturday, August 9, 2008


Five rounds for time of:
155 pound Hang squat clean, 9 reps

15 ft Rope climb, legless, 3 ascents
Post time to comments.

Thursday, August 7, 2008


"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments

Wednesday, August 6, 2008

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps18
Pull-ups

Post time to comments.

Tuesday, August 5, 2008


Back Squat 5-5-5-5-5 reps
Post loads to comments.

Monday, August 4, 2008


Row 1000 meters, 85 pound Thruster, 21 reps, 15 Pull-ups
Row 750 meters, 85 pound Thruster, 18 reps, 12 Pull-ups
Row 500 meters, 85 pound Thruster, 15 reps, 9 Pull-ups


Rest 2 minutes between each round. Time each round separately and post times to comments.

Friday, August 1, 2008


30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.