"Burph"
For time:
1 mile Run
100 Burpees
200 Push-ups
300 Squats
1 mile Run
Monday, February 28, 2011
Friday, February 25, 2011
Friday the 25th of February, 2011
First we sweat, then we party!
Social Hour at the News Lounge at 7pm
Thursday, February 24, 2011
Thursday the 24th of February, 2011
Turkish Get Up Practice
Work on form, move slowly. If you have done them before work up to some heavy singles.
Max L-sit, then
3 rounds of
40 second plank
40 second wall sit
then max L-sit
Tabata Time!
anchored sit ups
1 minute rest
burpees
1 minute rest
butterfly sit ups
1 minute rest
burpees
Party tomorrow night!
Work on form, move slowly. If you have done them before work up to some heavy singles.
Max L-sit, then
3 rounds of
40 second plank
40 second wall sit
then max L-sit
Tabata Time!
anchored sit ups
1 minute rest
burpees
1 minute rest
butterfly sit ups
1 minute rest
burpees
Party tomorrow night!
Wednesday, February 23, 2011
Wednesday the 23rd of February, 2011
Perform 50 perfect pushups - no wobble, no worm, not for time.
AMRAP 20 minutes
6 Burpees
8 Lunges
12 Sit ups
AMRAP 20 minutes
6 Burpees
8 Lunges
12 Sit ups
Tuesday, February 22, 2011
Tuesday the 22nd of February, 2011
With a continuously running clock
Run 1600m
At 16 minutes run 1200m
At 28 minutes run 800m
At 32 minutes run 400m
At 36 minutes run 200m
Each effort should be a 100% RPE (max) effort.
Run 1600m
At 16 minutes run 1200m
At 28 minutes run 800m
At 32 minutes run 400m
At 36 minutes run 200m
Each effort should be a 100% RPE (max) effort.
Sunday, February 20, 2011
Monday the 22 of February, 2011
There will be one class today at 530pm
Eva
Five rounds of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Eva
Five rounds of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Friday, February 18, 2011
Friday the 18th of February, 2011
KB Deadlift 21-21-21-21-21
For time:
21 KB Swings
21 push ups
Run 400 meters
18 KB Swings
18 push ups
Run 400 meters
15 KB Swings
15 push ups
Run 400 meters
12 KB Swings
12 push ups
Run 400 meters
For time:
21 KB Swings
21 push ups
Run 400 meters
18 KB Swings
18 push ups
Run 400 meters
15 KB Swings
15 push ups
Run 400 meters
12 KB Swings
12 push ups
Run 400 meters
Wednesday, February 16, 2011
Thursday the 17th of February, 2011
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
If you cannot do double unders, substitute paralette jumps
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
If you cannot do double unders, substitute paralette jumps
Wednesday the 16th of February, 2011
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Tuesday, February 15, 2011
Sunday, February 13, 2011
Monday the 14th of February, 2011
100 squats with toes 1 inch from the wall, arms over head, to a medicine ball, without touching the wall NFT
rest and recover
"V-Day"
4 rounds for time
20 squats
10 V-Ups
20 squats
400m run
rest and recover
"V-Day"
4 rounds for time
20 squats
10 V-Ups
20 squats
400m run
Thursday, February 10, 2011
Friday the 10th of February, 2011
KB Deadlifts 70/53
9-15-21
3 rounds NFT
10 situps
10 supermans
Tabata Push ups
Rest 2 minutes
Tabata Burpees
Rest 2 minutes
400 meter sprint
Note total reps and time
9-15-21
3 rounds NFT
10 situps
10 supermans
Tabata Push ups
Rest 2 minutes
Tabata Burpees
Rest 2 minutes
400 meter sprint
Note total reps and time
Thursday the 10th of December, 2011
400m farmer's walk 70/53
3 burpee penalty for every dropped weight to be performed at the end of the walk.
rest and recover
10 rounds
10 pushups
15 squats to a medicine ball
3 burpee penalty for every dropped weight to be performed at the end of the walk.
rest and recover
10 rounds
10 pushups
15 squats to a medicine ball
Wednesday, February 9, 2011
Tuesday, February 8, 2011
Monday, February 7, 2011
Monday the 7th of February, 2011
Ten rounds for time of
5 heavy db thrusters
10 pullups
100m run
1 minute rest
5 heavy db thrusters
10 pullups
100m run
1 minute rest
Friday, February 4, 2011
Thursday, February 3, 2011
Wednesday, February 2, 2011
Wednesday the 2nd of February, 2011
Pushup Practice
Squat Practice
Maintain core stability throughout both exercises.
Read this article on the squat. If you have not subscribed to the CrossFit Journal, check it out. It is only $25 a year and is a vast and excellent resource.
10 rounds
10 Burpees as fast as possible
Sprint 100 meters
Squat Practice
Maintain core stability throughout both exercises.
Read this article on the squat. If you have not subscribed to the CrossFit Journal, check it out. It is only $25 a year and is a vast and excellent resource.
WOD
10 rounds
10 Burpees as fast as possible
Sprint 100 meters
Tuesday, February 1, 2011
Tuesday the 1st of February, 2011
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