Archive for July, 2009
Friday 7/31/2009
Complete 7 rounds of the below series. This is not timed, the goal is max load. Rest 3-5 minutes between rounds.
1 Squat Clean
1 Push Press
1 Push Jerk
1 Split Jerk
Post loads to comments.
Here’s a 10 round video example from CrossFit.com
Thursday 7/30/2009
“Annie”
50-40-30-20-10
Double Unders
Situps
Rest as needed, then perform 1×500 m row for time.
Post times to comments.
Wednesday 7/29/2009
“Helen”
3 Rounds
400 m run
21x KB Swings (55#/35#)
12x Pullups
Post time to comments.
Jen
Monday 7/27/2009
Tabata Deadlift and Burpee
Start the clock and perform as many reps as possible for 20 seconds of deadlifts (bodyweight). Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees . The entire workout should take 8 minutes.
Post total number of reps to comments.
Kirsten in Aromas during the CF Games
Saturday 7/25/2009
Open Gym for members only: 8:30-10:30
Free Introductory Workout for anyone interested in learning more about CrossFit @ 10:30
Trey
Friday 7/24/2009
Five rounds for time of:
12 x Deadlift (155#/105#)
9 x Hang Power Clean (155#/105#)
6 x Push Jerk (155#/105#)
Post time to comments.
Thursday 7/23/2009
“Barbara”
5 rounds for time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Bring your watches and rest precisely three minutes between each round.
Post time for each of the five rounds to comments.
Wednesday 7/22/2009
AMRAP in 12 min.
Shuttle Run
10x Slam Balls
10x Box Jumps
Post number of rounds completed to comments.
Kinsley and Hud decided to practice Deadlifts and set up their own bar. However, I'm not sure what's better, Kinsley's serious face or Hudson's close supervision.
Monday 7/20/2009
1600 M Run
10x Dbl Unders
800 M Run
20x Dbl Unders
400 M Run
40x Dbl Unders
200 M Run
80x Dbl Unders
Post time to comments.
For anyone interested… here is “Pose” running. You can find more info on CrossFit.com.
Todd
Saturday 7/18/2009
0830-1030 Open Gym for members and experienced CrossFitters
1030-1130 Free Trial Workout for anyone interested in CrossFit
Joe
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