30 KB Swings 30 Box Jumps (24/20) 30 Wallball shots (20/14) 30 Situps 30 Hang-Power Snatch (45/33) 30 Walking lunges 30 KB Cleans (36/26) 30 Pushups 30 Back extensions 30 Pullups
Archive for March, 2010
Sunday 032110 – Chipper Sunday
Saturday, March 20th, 2010Saturday 032010 – Deadlifts & Burpees
Friday, March 19th, 2010Free workout is today at 10am for those interested in trying CrossFit! 5 Rounds for time of: 7 Deadlifts (275#/205#) 15 Double unders Then: The burpee-wallball challenge – Teams of two will play three two minute rounds of the challenge. One partner will do one wallball toss off the wall to the other partner and perform [...]
Friday 031910 – Back Squat
Thursday, March 18th, 2010Back Squat 3×5, then: For time: 30 Steps walking lunge 21 Pullups 21 Situps 30 Steps walking lunge 15 Pullups 15 Situps 30 Steps walking lunge 9 Pullups 9 Situps The following two videos discuss the benefits of barefoot running and how modern running shoes are the cause of overuse injuries that almost anyone who [...]
Thursday 031810 – Dips & Jumps
Wednesday, March 17th, 2010Muscle-up progressions, then: For time: 10 Ring dips, 2 broad jump 9 Ring dips, 4 broad jumps 8 Ring dips, 6 broad jumps Continue until you do 1 ring dip & 20 broad jumps Finisher – 5×5 Weighted Situps Determine a challenging but sustainable distance for the broad jumps, mark the distance, and stick with [...]
Wednesday 031710 – Grace
Tuesday, March 16th, 2010Find your max clean & jerk single or double, then: 30 Clean & jerks for time (135#/95#)
Tuesday 031610 – Front Squats
Monday, March 15th, 2010Thanks to everyone who brought in their friends and family members last week! It was fun showing them all the great things you’re doing. Remember that you can bring a friend in any time, just let us know when you’re planning on doing so! CrossFit Kids classes start next week! Classes will be Tues/Thurs @ [...]
Monday 031510 – Pullups
Sunday, March 14th, 2010Upcoming Fundamentals Classes (6 small group classes plus 2 weeks of unlimited classes): Mon/Wed/Fri @ 5:30pm, starts Mar 15 Mon/Wed @ 6pm & Friday at 5pm, starts Mar 29 Click here for more details! Weighted pullups 5×5, then: As many rounds as possible in 12 minutes of: 4 Handstand pushups 6 Bodyweight deadlifts 8 [...]
Sunday 031410 – Cleans
Saturday, March 13th, 2010Day light savings time is Saturday evening, don’t forget to set your clocks forward! Upcoming Fundamentals Classes (6 small group classes plus 2 weeks of unlimited classes): Mon/Wed/Fri @ 5:30pm, starts Mar 15 Mon/Wed @ 6pm & Friday at 5pm, starts Mar 29 Click here for more details! 5 Rounds for time: 3 Push jerks [...]
Saturday 031310 – Nancy
Friday, March 12th, 2010Our next Free Community workout is today at 10am! Please join us if you’re interested in trying CrossFit! Upcoming Fundamentals Classes (6 small group classes plus 2 weeks of unlimited classes): Mon/Wed/Fri @ 5:30pm, starts Mar 15 Mon/Wed @ 6pm & Friday at 5pm, starts Mar 29 Click here for more details! 5 Rounds for time: 15 [...]
031210 – Deadlift
Thursday, March 11th, 2010Our next Free Community workout is this Saturday, March 13th, at 10am! Please join us if you’re interested in trying CrossFit! Upcoming Fundamentals Classes (6 small group classes plus 2 weeks of unlimited classes): Mon/Wed/Fri @ 5:30pm, starts Mar 15 Mon/Wed @ 6pm & Friday at 5pm, starts Mar 29 Click here for more details! [...]