SLS CrossFit

rest day

slscrossfit — Thu, 20 Sep 2007 13:32:38 +0000

no crossfit … rest up for tommorow!

Cathcing Up

slscrossfit — Thu, 20 Sep 2007 13:31:53 +0000

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

——–

For time:
2K run
50 Wall-ball shots, 20 pound ball
1K run
35 Wall-ball shots, 20 pound ball
500 meters run
20 Wall-ball shots, 20 pound ball

——–

Diane
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Rest Day

slscrossfit — Sun, 16 Sep 2007 21:06:46 +0000

or as some like to call it …. catch up day!

http://media.crossfit.com/cf-video/CrossFit_MartoneTGU3.mov

Power Cleans

slscrossfit — Sat, 15 Sep 2007 23:03:22 +0000

Power clean 3-3-3-3-3 reps

Love the Double Under!

slscrossfit — Sat, 15 Sep 2007 23:03:03 +0000

Three rounds for time of:
50 Double-unders
75 Squats

Heavy Fran

slscrossfit — Thu, 13 Sep 2007 11:00:58 +0000

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

My alternative is:
Three rounds, 15-12-and 9 reps, for time of:
75 pound barbell Thrusters
12.5 pound weighted Pull-ups

I followed this with a 3k run about 5 hours later

Rest Day

slscrossfit — Wed, 12 Sep 2007 14:57:09 +0000

Consider adding Jumping rope into your routine. Watch the master …. here

Catch your breath

slscrossfit — Tue, 11 Sep 2007 10:20:14 +0000

CF Warm up

Sprint 660 yards
Max push ups for 30 sec
Rest 1 minute
Sprint 440 yards
High knees for 30 secs
Rest 1 minute
Sprint 220 yards
Max push ups for 20 secs
Sprint 220 yards
High knees for 30 secs
Sprint 220 yards
Max push ups for 30 secs

Monday

slscrossfit — Tue, 11 Sep 2007 10:16:25 +0000

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Front Squats

slscrossfit — Sun, 09 Sep 2007 21:22:09 +0000

1-1-1-1-1-1-1-1-1-1 reps

Start at your Max!