Friday, May 29, 2009



"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.

Thursday, May 28, 2009

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 070927.

Thursday, May 21, 2009

"Helen"
3 rounds for time
400 m run
21 kb swings
12 pull ups

Wednesday, May 20, 2009

wednesday

5 rounds for time
5 deadlift, #225
10 burpees

tuesday

800 m run
200 total reps
pull ups
push ups
sit ups
squats
800 m run
for time

Monday, May 18, 2009

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

Saturday, May 16, 2009

No 10am class this morning.
We will have class today at 9am.
"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats

Friday, May 15, 2009

"Crossfit Total"
1rm back squat
1rm shoulder press
1rm deadlift

thursday

3 rounds for time
400 m run
50 air squats

Wednesday, May 13, 2009

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Tuesday, May 12, 2009



"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Monday, May 11, 2009

monday


"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.

friday

"cindy"
20 minutes as many rounds as possible
5 pull ups
10 push ups
15 squats

thursday

21,15,9
deadlift, 185#
knees to elbows

wednesday

"Lynne"
5 rounds max reps
bw bench press
pull ups

Tuesday, May 5, 2009

tuesday



7x3 push press

monday

25 chest to bar pull ups
25 burpees
for time
wod: 7x3 back squats

saturday

21,15,9
box jumps
knees to elbows
push ups
for time

friday

"fran"
21, 15, 9
thrusters, 95#
pull ups
for time