Tuesday, September 29, 2009

tuesday

"Grace"
30 clean and jerks, 135#

monday

"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.


Tuesday, September 22, 2009

tuesday

"Nancy"
20 min amrap
400m run
max pull ups

Monday, September 21, 2009

monday

20 min amrap
5 thrusters
7 hang cleans
10 sdlhp
all exercises done at 95#

Friday, September 18, 2009

friday

5x3 front squats

Reminder:
We will be closed this afternoon and and saturday.

Thursday, September 17, 2009

thursday

"upside down helen"
3 rounds
400m run
21 kb swings
12 hspu

ATTENTION:
WE WILL BE CLOSED FRIDAY AFTERNOON AND SATURDAY.
WE WILL HAVE CLASS FRIDAY MORNING, BUT NONE IN THE AFTERNOON.

wednesday

10 rounds
3 weighted pull ups, 45#
5 dead hang pull ups
7 kipping pull ups

complete in as few sets as possible. coming off the bar at any time during a given round constitutes a set.

Monday, September 14, 2009

tuesday

20 min amrap
5 hand stand push ups
10 reps bench press, 135#
15 push press, 95#
20 dips

Sunday, September 13, 2009

monday

50 wall ball
50 pull ups
35 wall ball
35 pull ups
20 wall ball
20 pull ups

Thursday, September 10, 2009

thursday


5k

Wednesday, September 9, 2009

wednesday

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments


also, post your favorite workout songs to the comments. On that note (pun very much intended), an ipod might not be a bad idea for tomorrows 5K.



Monday, September 7, 2009

tuesday

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.


Sunday, September 6, 2009

Labor Day

We will be closed on Labor Day. Regular class times will resume on Tuesday.

friday

20 min amrap
15 hang cleans, 115#
12 ring dips
21 sit ups

Thursday, September 3, 2009

thursday




7x1 back squats

wednesday

"Cindy"
20 min amrap
5 pull ups
10 push ups
15 squats