Wednesday the 1st of December, 2010

"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 the 30th of November, 2010

From the CrossFit Main Site

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Monday the 29th of November, 2010

"James Dean"

Run 1000m

90 walking lunges

80 abmat situps

70 squats

60 db thrusters (35/20)

50 Box Jumps (24/20)
40 Burpees

30 Push ups

20 Goblet squats

10 Jump squats

300m sandbag run

300m run

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

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.

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

Saturday the 19th of November, 2010

"Bouncy"

400m run

100m walking lunges

40 squats

3 rounds for time