Feel the burn (all over!)

September 7, 2007

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Helen

September 6, 2007

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Elizabeth

September 5, 2007

21-15-9 reps of:
Clean 135 pounds
Ring dips (as we have no rings yet … reg dips will have to do)

Modified Nicole

August 30, 2007

Do as many sets in 20 minutes as possible.

400m run
10 – 15 Shoulder Presses

Walking lunge

August 28, 2007

300m Walking lunge
400m run

Steve, Bill, Kim, Lisa and Tammy all took part. The walking lunges are MUCH harder than they look. Here is how they should be done:
http://media.crossfit.com/cf-video/CrossFit_WalkingLunges.mov

Fran

August 27, 2007

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Steve: 7:47 (45 pound Thrusters/Assisted Pull Ups)
Paul: 4:17

Aug. 25

August 26, 2007

Deadlift 5-5-5-5-5-5-5 reps

Feel the burn

August 24, 2007

Five rounds for time of:
50 Squats
20 Push-ups
15 Sit ups

Rest day

August 23, 2007

Take a rest day or sub in some running, swimming, biking …

Shoulder Press

August 22, 2007

Shoulder Press 5-5-5-5-5 reps

workout time: 6am – Paul and Bill
12noon – Steve