"Chiva"
AMRAP 12 MINUTES
3 burpees
5 box jumps
7 pushups
9 squats
3 minutes rest
AMRAP 10 MINUTES
20 situps
5 burpees
2 minutes rest
400m run
40 squats
10 burpees
Tuesday, November 30, 2010
Tuesday the 30th of November, 2010
From the CrossFit Main Site
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Monday, November 29, 2010
Monday the 29th of November, 2010
"James Dean"
90 walking lunges
80 abmat situps
70 squats
60 db thrusters (35/20)
50 Box Jumps (24/20)
40 Burpees
40 Burpees
30 Push ups
20 Goblet squats
10 Jump squats
300m sandbag run
300m run
Wednesday, November 24, 2010
wednesday the 24th of November, 2010
"Magic 50"
5 dumbbell snatches per arm
5 single arm dumbell swings
10 burpees
5 rounds for time
Only one class tomorrow at 9am
5 dumbbell snatches per arm
5 single arm dumbell swings
10 burpees
5 rounds for time
Only one class tomorrow at 9am
Tuesday, November 23, 2010
Tuesday the 23rd of November, 2010
"Speed Monk"
20 Burpees
Then 5 rounds of
500m row
500m run
Then 20 Burpees
Burpees are a buy in and a cash out.
20 Burpees
Then 5 rounds of
500m row
500m run
Then 20 Burpees
Burpees are a buy in and a cash out.
Sunday, November 21, 2010
Monday the 22nd of November, 2010
"Fabulous 40s"
Run 400m
40 box jumps
40 walking lunges
40 pullups
400m row
40 pushups
40 kb swings
40 situps
40 squats
Run 400m
Run 400m
40 box jumps
40 walking lunges
40 pullups
400m row
40 pushups
40 kb swings
40 situps
40 squats
Run 400m
Saturday, November 20, 2010
Friday, November 19, 2010
Friday the 19th of November, 2010
"Max"
30 Minutes AMRAP
5 pull ups
10 push ups
20 situps
run 1/4 mile
My baby brother did 7 rounds
30 Minutes AMRAP
5 pull ups
10 push ups
20 situps
run 1/4 mile
My baby brother did 7 rounds
Thursday, November 18, 2010
Thursday the 18th of November, 2010
"OJ"
15 rounds for time of
15 kb swings 1.5/1.0
5 burpees
7 knees to elbow
30 seconds rest
15 rounds for time of
15 kb swings 1.5/1.0
5 burpees
7 knees to elbow
30 seconds rest
Tuesday, November 16, 2010
Wednesday the 17th of November, 2010
"Push Me"
800m run
10 pushups
500m run
20 pushups
400m run
30 pushups
300m run
40 pushups
200m run
50 pushups
Rest and recover
50m Sprint
Every minute on the minute for 10 minutes
Post times and thoughts to comments
800m run
10 pushups
500m run
20 pushups
400m run
30 pushups
300m run
40 pushups
200m run
50 pushups
Rest and recover
50m Sprint
Every minute on the minute for 10 minutes
Post times and thoughts to comments
Tuesday the 16th of November, 2010
50 Pushups for time
rest and recover
For Time:
100 Jump rope
50 sit ups
80 Jump rope
40 situps
60 Jump rope
30 situps
40 Jump rope
20 situps
20 Jump rope
10 sit ups
rest and recover
For Time:
100 Jump rope
50 sit ups
80 Jump rope
40 situps
60 Jump rope
30 situps
40 Jump rope
20 situps
20 Jump rope
10 sit ups
Monday, November 15, 2010
Saturday, November 13, 2010
Friday, November 12, 2010
Friday the 12th of November, 2010
Barbara
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest between each of 5 rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest between each of 5 rounds
Thursday, November 11, 2010
Thursday the 11th of November, 2010
In honor of Veterans Day we bring you:
“Disposable Heroes”
5 Rounds for time
400m Run
40m lunge
25 Knees to Elbows*
25 PushUps
25 Burpee Pull-ups
* 5 burpees everytime you drop from the bar during knees to elbow
Wednesday, November 10, 2010
Wednesday the 10th of November. 2010
"Sitting Nicole"
In 20 minutes complete as many rounds as possible of
40 abmat situps
Max pull-ups
Every time you come off the pull-up bar, start another set of sit-ups
Post thoughts and times to comments
Tuesday, November 9, 2010
Tuesday the 9th of November, 2010
For time:
21-15-9 rep rounds of the following exercises:
KB Swings 1.5/1.0 pood
Box Jumps
Push-ups
Squats
rest and recover
400m Farmer Walk
Post times and thoughts to comments
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