27 Feb 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
A. Deadlift 3 x 135, 165, 215, 255, 275
Time: 10 minutes
B. "Jackie"
for time:
1000m row
50 Thrusters (45#)
30 Pull Ups
Time: 20 minutes
Wednesday, February 27, 2013
Monday, February 25, 2013
CrossFit08844
25 Feb 2013
Warm Up
3 rounds:
10 Deadlift 95#
10 Shoulder to Overhead 95#
10 Toes to Bar
"Grace"
For time:
115 pound Clean and Jerk, 30 reps
Time: 8 minutes 40 seconds
Warm Up
3 rounds:
10 Deadlift 95#
10 Shoulder to Overhead 95#
10 Toes to Bar
"Grace"
For time:
115 pound Clean and Jerk, 30 reps
Time: 8 minutes 40 seconds
Saturday, February 23, 2013
CrossFit08844
23 Feb 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
for time:
40 Wall Ball (20#)
30 Box Jump (24 in)
20 Parallette Shoot Thru
60 sec L-Sit Hold
Time: 12 minutes 51 seconds
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
for time:
40 Wall Ball (20#)
30 Box Jump (24 in)
20 Parallette Shoot Thru
60 sec L-Sit Hold
Time: 12 minutes 51 seconds
Thursday, February 21, 2013
CrossFit08844
21 Feb 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
12-9-6-3 reps for time of:
95 pound Power snatch
Burpee
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
12-9-6-3 reps for time of:
95 pound Power snatch
Burpee
Tuesday, February 19, 2013
CrossFit08844
19 Feb 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
3-2-1 Chin Up
AMRAP 15 minutes:
10 Box Jump
10 KB Swing (50#)
10 Knee-Elbow
3 rounds + 20 reps
Time: 15 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
3-2-1 Chin Up
AMRAP 15 minutes:
10 Box Jump
10 KB Swing (50#)
10 Knee-Elbow
3 rounds + 20 reps
Time: 15 minutes
Saturday, February 16, 2013
CrossFit08844
16 Feb 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
Seven rounds for time of:
7 reps Push jerk (95# 1st 4 rds, 45# last 3 rds)
7 Chest to bar pull-ups
7 Burpees
Time: 25 minutes, 50 seconds
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
Seven rounds for time of:
7 reps Push jerk (95# 1st 4 rds, 45# last 3 rds)
7 Chest to bar pull-ups
7 Burpees
Time: 25 minutes, 50 seconds
Thursday, February 14, 2013
CrossFit08844 Foundations
14 Feb 2013
First CrossFit class!
3 rounds for time:
25 Air Squats
20 Sit Ups
15 Burpees
Time: 12 minutes, 15 seconds
First CrossFit class!
3 rounds for time:
25 Air Squats
20 Sit Ups
15 Burpees
Time: 12 minutes, 15 seconds
Tuesday, February 12, 2013
Grace
12 Feb 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
Grace
30 Power Clean & Press, 95#
Time: 9 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
Grace
30 Power Clean & Press, 95#
Time: 9 minutes
Monday, February 11, 2013
Convict Conditioning
11 Feb 2013
3x10 trunk/arm/neck rotations
3x10 Push Up
3x10 Squat & Reach
3x10 Horizontal Pull
3x10 Knee Tuck
3x10 Half Bridge
3x15 sec Head Crow Pose
3x3 Full Bridge
Time: 15 minutes
3x10 trunk/arm/neck rotations
3x10 Push Up
3x10 Squat & Reach
3x10 Horizontal Pull
3x10 Knee Tuck
3x10 Half Bridge
3x15 sec Head Crow Pose
3x3 Full Bridge
Time: 15 minutes
Saturday, February 9, 2013
KB Clean and Press
9 Feb 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
KB Clean and Press (30#)
10-8-6-4-2 reps per hand
Time: 7 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
KB Clean and Press (30#)
10-8-6-4-2 reps per hand
Time: 7 minutes
Friday, February 8, 2013
Convict Conditioning
8 Feb 2013
3x10 trunk/arm/neck rotations
3x10 Push Up
3x10 Squat & Reach
3x10 Horizontal Pull
3x10 Knee Tuck
3x10 Half Bridge
3x15 sec Head Crow Pose
3x3 Full Bridge
Time: 15 minutes
3x10 trunk/arm/neck rotations
3x10 Push Up
3x10 Squat & Reach
3x10 Horizontal Pull
3x10 Knee Tuck
3x10 Half Bridge
3x15 sec Head Crow Pose
3x3 Full Bridge
Time: 15 minutes
Wednesday, February 6, 2013
Convict Conditioning
6 Feb 2013
3x10 trunk/arm/neck rotations
3x10 Push Up
3x10 Squat & Reach
3x10 Horizontal Pull
3x10 Knee Tuck
3x10 Half Bridge
3x15 sec Head Crow Pose
3x3 Full Bridge
Time: 16 minutes
3x10 trunk/arm/neck rotations
3x10 Push Up
3x10 Squat & Reach
3x10 Horizontal Pull
3x10 Knee Tuck
3x10 Half Bridge
3x15 sec Head Crow Pose
3x3 Full Bridge
Time: 16 minutes
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