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CrossFit w/Kara Friday 7/30/10 @ 7am

Every minute on the minute...
5 KB Swings (24/16)
Max OH Squats (95/65)
Until you reach 100 total OH Squats!

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CrossFit w/Kara Tuesday 7/27/10 @ 12pm & 6:30pm

For time:
400m run
30 floor press
30 Sit ups
800m run
20 floor press
20 Sit ups
1200m run
10 floor press
10 Sit ups

Cash out: use floor press bar and walk overhead 2x100m



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CrossFit w/Kara Friday 7/23/10 @ 7am

AMRAP 10min

5 Deadlifts (275/185)
10 Pistol Squats
15 Double Unders

Nash 4 + 4DL @215#
Bill 4 @ 205#
Johnny 3 Rx
Linda 2 + 5DL @135#
Heather 3 @ 80#


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CrossFit w/Kara Thursday 7/22/10 @12pm & 6:30pm

5rds
7 Front Squats (135/95)
15 Box Jumps
200m Run

Cash out:
30 Knees to elbows
3 Rope Climbs

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CrossFit w/Kara Tuesday 7/20/10 @12:30pm

Reps of 10,9,8,7...1 for time of:

Squat Clean and Jerk (135#/85#)
Floor Wipers

Cut off 25mins

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CrossFit /Kara Saturday 7/17/10 @ 10:30am

AMRAP 20 mins

10 Push Press (95/65)
10 Wall Balls (20/14)
10 Burpees

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CrossFit w/Kara Friday 7/16/10 @7am

5rds
400m Run
30 Sit ups
15 Deadlifts (135/95)

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CrossFit w/Kara Thursday 7/15/10 @12pm & 6:30pm

10,8,6,4,2
Squat cleans (135/95)
50,40,30,20,10
Sit ups

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CrossFit w/Kara Wednesday 7/14/10 @ 7am, 12:30pm & 6pm

3 Rounds:
200m Run
5 OH Squats (95/65)
200m Run
10 Push Press (95/65)
200m Run
15 WallBalls (20/14)


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CrossFit w/Kara Tuesday 7/13/10 @ 12pm & 6:30pm

50 Double Unders (150 singles)
25 SDLHP (95/65)
10 Burpees
20 SDLHP
20 Burpees
15 SDLHP
30 Burpees
50 Double Unders

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CrossFit w/Kara Saturday 7/10/10 @ 10:30am

Working out with CrossFit HQ...
This is the HQ WOD from Thursday:

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

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CrossFit w/Kara Friday 7/9/10 @ 7am

For time:

Run 200m
15 Dynamic Push Ups
15 MB Sit ups (20/14)
15 Jumping Squats (45/30)
Run 400 meters
20 Dynamic Push Ups
20 MB Sit ups (20/14)
20 Jumping Squats (45/30)
Run 200 meters
25 Dynamic Push-ups
25 MB Sit ups (20/14)
25 Jumping Squats (45/30)


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CrossFit w/Kara Thursday 7/8/10 @12pm & 6:30pm

"Dirty 30" * w/ a catch!

30 Front Squats (155/100)
30 Box Jumps
30 KB Swings (24/16)
30 Burpees
30 Sit ups
30 Pull ups
30 Wall Balls (20/14)

* 2 Clapping push ups on every minute!

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CrossFit w/Kara Wednesday @ 7am, 12:30pm & 6pm

4 rounds for time:
20 pullups
20 thrusters (65lb/45lb)
Run 400m

Cash out: 30 Toes to bar

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CrossFit w/Kara Tuesday 7/6/10 @ 12pm & 6:30pm

21 Deadlifts (155/115)
20 Burpees
19 Box Jumps
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-
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3 Deadlifts
2 Burpees
1 Box jump

Cash out: 50 Floor wipers (135/95)

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