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Saturday, January 8, 2011
Working out with HQ!
5 Rds
10 Wall Climbs
10 Toes to bar
20 Box Jumps
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Friday, January 7, 2011
'Helen'
3 rounds:
400m Run
21 KB Swings (24kg/16kg)
12 Pull ups
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Thursday, January 6, 2011
10 rounds:
5 Burpees
7 Deadlifts (225lb/155lb)
10 Wall Balls (20lb/14lb)
*scale weight accordingly*
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Wednesday, January 5, 2011
10,8,6,4,2
Power cleans (135lb/95lb)
50,40,30,20,10
MB Sit ups (20lb/14lb)
*scale weight accordingly*
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Tuesday, January, 2011
21-15-9
SDLHP (95lb/65lb)
Toes to bar
OH Lunges (45lb/25lb) (arms must be locked out up top please)(Both legs = 1 lunge)
Burpees
*scale weights accordingly
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Monday, January 3, 2010
Happy New Year!!!
'Jack'
AMRAP 20mins
10 Push Press (115lb/75lb)
10 KB Swings (24kg/16kg)
10 Box Jumps (24in/20in)
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Thursday, December 30, 2010
5 Rounds for time:
10 KB Deck Squats (16kg/12kg)
10 Tire Flips
10 Sledge Hammer Swings (10 each arm)
10 Toes to Bar
100m Sprint (fence and back)
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Wednesday, December 29, 2010
10,9,8,7,6,5,4,3,2,1
Hang Squat Cleans (95lb/65lb)
1,2,3,4,5,6,7,8,9,10
Burpee Pull Ups
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Tuesday, December 28, 2010
800m run
50 push ups (CrossFit Games style...release hands at the bottom of the push up, then push your whole body up)
50 kb snatches (24kg/16kg) (25 each arm)
50 kb clean & push press (24kg/16kg) (25 each arm)
50 air squats
800m run
* all kb snatches and clean & push press should be taken from the ground in proper form. The set up should be the same as if you were doing the movement with a barbell...You must get the shrug and elbow high with the lock out at the top. Please no lawn mower pulling movement!!! Thanks and have fun!!!
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Monday, December 27, 2010
For time:
400m run
25 Pull ups
50 Box jumps
50 Sit ups
50 KB swings (24kg/16kg)
50 Double unders
25 Pull ups
400m run
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