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Friday, September 30, 2011
"12 Days of Christmas"
1 Turkish Get-up (24/16kg)
2 KB Lunges (24/16kg)
3 KB Thrusters (24/16kg)
4 Push-ups
5 Burpees
6 Squats
7 Pull-ups
8 100 Rope Jumps
9 KB Swings (24/16kg)
10 Knees-to-elbows
11 KB SDHP (24/16kg)
12 Wall Balls (20/14#)
The workout should be executed just as 'The Twelve Days of Christmas' song is sung; start with one TGU, then do two KB lunges and one TGU, then three KB thrusters, two KB lunges and one TGU, etc.
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Friday, September 2, 2011
800m Run
50 Burpees
800m Run
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Friday, August 19, 2011
7 Rounds for time:
7 SDHP
7 Deadlifts
7 Hang Cleans
7 Front Squats
7 Push Press
7 Back Squats
7 Push Press
* Weight: 95/65# for all exercises
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Wednesday, August 17, 2011
5 Rounds for time:
10 Deadlifts (225/155#)
20 Wall Balls (20/14#)
30 Double Unders
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Saturday, August 6, 2011
Come out the the CrossFit Running Grand Opening!
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Friday, August 5, 2011
AMRAP 20 minutes:
10 Sit-ups
15 Wall Balls
200m MB Run
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Thursday, August 4, 2011
Pull-up Ladder
* With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able
* Use as many sets each minute as needed
Then,
10 x 50m Sprints
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Wednesday, August 3, 2011
17-14-11-8 Reps for time:
Deadlift (225/155#)
Toes-to-Bar
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Jeremy’s 6:00 Tribe’s first day getting after it
Tuesday, August 2, 2011
AMRAP 20 minutes:
5 SDLHP (95/65#)
10 Back Squats (95/65#)
15 Sit-ups
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Monday, August 1, 2011
4 Rounds for time:
400m Run
15 OH Squat (95/65#)
30 Box Jumps
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