Monday Oct 1, 2012

2 Rounds: unbroken reps!
 -500m Run in between the rounds.

21-15-9 of each:
Air Squats
Butterfly Sit Ups

Rest

100 Burpees For Time!!!

Friday Sept 28, 2012

Tabata:

Push Ups
V Up Hold
Kettlebell Swings (53/35)

Recover

10 Burpees Every Minute on the Minute (EMOM) x 10 Minutes

Thursday Sept 27, 2012

Run 400m plus 20 air squats 
4 Efforts Every 5 Minutes

Rest

3 x 1 Min Weighted Wall Sits

Wed Sept 26, 2012

5 Min AMRAP:
15 Mountain Climbers per leg
10 Squats
5 Burpees

Rest 1 min

4 Min AMRAP:
15 Moutain Climbers per leg
10 Squats
5 Burpees

Rest 1 min

3 Min AMRAP:
15 Moutain Climbers
10 Squats
5 Burpees


Rest 3 Min

100 Chest to Thigh Sit Ups

Tuesday 9-25-12

5 Rounds: resting 1 minute between rounds

12 DB Thrusters
15 Push Ups
18 Box Jumps

Monday 9-24-12

400m Run
40 Goblet Squats (53/35)
400m Row
40 Butterfly Sit Ups
400m Run
40 Goblet Squats (53/35)
400m Row
40 Butterfly Sit Ups

Friday 9-21-12

21 Squat thrusts
21 KB Swings   (70/53)
   Run 400m
18 Squat thrusts
18 KBS 
   Run 400m
15 Squat thrusts
15 KBS
   Run 400m
12 Squat thrusts
12 KBS
   Run 400m
9 Squat thrusts
9 KBS

Thursday 9-20-12

3 Rounds For Time:

6 min AMRAP:
10 Box Jumps (24/20)
20 Straight Leg Sit ups- weighted
200m Run

Resting 2 minute between rounds.

Wed 9-19-12

50-40-30-20-10 of each:

Lateral Jumps
Push Ups
Sit Ups

Rest

For Time:
400 meter plate run
1000 meter run

Tuesday 9-18-12

1 round EMOM x 10 minutes

1 round consists of:
3 One arm DB snatch per arm  (40/25)
Start right arm at :00 and left arm at :30 every minute

Rest

5 rounds for reps (Begin this portion when crossfit heads outside for running)
1 minute of Box jumps (24/20)
1 minute Rest

Rest

(Optional supplement)
5 Rounds
10 V-Ups
10 Supermans

Monday 9-17-12

APPLES AND HONEY

With a partner....

Run 500m
100 Kettlebell Swings (53/35)
400m Run
100 Walking Lunges
200m Run
100 Burpees

Each partner completes the run while the other person waits. This is a sprint to be done FAST! 
Then you take turns with the kettlebell until you reach 100 reps. Once you get to 100, one partner starts the next run and so on.  You divide the lunges between you and your partner, working one at a time. Once done with the lunges, one partner is out the door for the next run. Again you both complete the run and then start the burpees, working one at a time until you reach 100. 
Count each others reps out loud and be a supportive teammate!!!
Have fun!

FRI 9-14-12

5 ROUNDS
30 SECONDS ON: 30 SECONDS OFF
STEP UPS

2 MIN REST

5 ROUNDS
30 SECONDS ON: 30 SECONDS OFF
SIT UPS

2 MIN REST

5 ROUNDS
30 SECONDS ON: 30 SECONDS OFF
BURPEES

Thurs 9-13-12

5 Rounds 

15 Walking Lunges
15 Push Ups
15 Mountain Climbers per leg
15 Ring Rows

Rest


3 Rounds 

30 Flutter Kicks
30 second Plank Hold
30 second Side Plank Hold per side

Wed 9-12-12

Run 1000m
20 DB Thrusters
Run 800m
20 DB Thrusters
Run 400m
20 DB Thrusters
Run 200m
20 DB Thrusters

Tuesday September 11, 2012

21-15-9

Box Jumps (24/20)
Kettlebell Swings (70/53)
Butterfly Sit ups touching KB in front

Rest 5 Min

21-15-9

Burpees
Sumo DL High Pull with KB
Straight leg sit ups

9-10-12

18 min AMRAP

200m Run
10 Push Ups
20 Squats
30 Sit Ups

9-7-12

Tabata's

Jumping Pull Ups
Squats
Push Ups
Sit Ups
Burpees

resting 1 minute 

9.6.12

200 meter run
21 Box jump overs
200 meter run
15 box jump overs 
200 meter run
9 Box jump overs

Rest till 10 minutes

8 minute AMRAP
12 Box jump step down
8 Burpees

Supplement
Accumulate 3 minutes total time of Hollow rocks
-Perform hollow rocks in timed sets adding up to a total time of 180 seconds (3 minutes for you mathematicians)

9.5.12

With A Running Clock....

1200m Run
rest until 8 minutes
800m Run
rest until 14 minutes
400m Run
rest until 18 minutes
200m Run

Immediately when finished with 200m run 
30 Kettlebell Swings  (53/35)

9.4.12

4 rounds for time:

20 Push-ups
15 Push press (35/20)
400 meter run