SEPTEMBER ARCHIVES
SEPTEMBER 30, 2008
400M Run
15 x Jerk
50 x Squat
400M Run
12 x Jerk
50 x Squat
400M Run
9 x Jerk
50 x Squat
For time
SEPTEMBER 29, 2008
5 x KB Snatch
7 x Burpees
9 x Box Jumps
AMRAP in 12min
SEPTEMBER 26, 2008
'Helen'
400M Run
21 x KB Swings
12 x Pull ups
3 rounds for time
SEPTEMBER 25, 2008
OH Squats x 1-1-1-1-1
Front Squats x 1-1-1-1-1
Back Squats x 1-1-1-1-1
SEPTEMBER 24, 2008
Snatch Test
Rest 5 min...
Tabata Pull ups
1000M Row
SEPTEMBER 23, 2008
'Fran'
Thrusters
Pull ups
21-15-9
for time
SEPTEMBER 22, 2008
400M Run
15 x Deadlift (Go Heavy)
15 x Pull ups
AMRAP in 20min
SEPTEMBER 19, 2008
Max rep x OH Squat @ 95lbs
Max rep x Pull ups
Max rep x OH Squat @ 95lbs
Max rep x Pull up
Max rep x OH Squat @ 95lbs
Max rep x Pull up
2000M Row
Tabata Squats
SEPTEMBER 18, 2008
21 x Power Cleans (135, 95)
21 x Dips
200M Row
15 x Power Cleans (135, 95)
15 x Dips
200M Row
9 x Power Cleans
9 x Dips
200M Row
For time
SEPTEMBER 17, 2008
7 x Pull Ups
7 x Burpees
7 x KB Snatch
7 rounds for time
SEPTEMBER 16, 2008
Run 400M
25 x 65lb (45) Press
Run 400M
25 x 85lb (65) Push Press
Run 400M
25 x 105lb (85) Jerk
For time
SEPTEMBER 15, 2008
'ANGIE'
100 x Pull ups
100 x Push ups
100 x Sit ups
100 x Squats
For time
SEPTEMBER 12, 2008
400M Run
15 x Deadlift (Go Heavy)
5 rounds for time
SEPTEMBER 11, 2008
5 Min. Snatch Test
Rest...
Tabata Squat
Rest...
Pull up Ladder on the minute.
SEPTEMBER 10, 2008
50 x 20" Box Jumps
50 x Pull ups
50 x CF KB Swings
50 x Sit ups
50 x Hang Power Cleans
50 x Walking Lunges
50 x DB Push Press
50 x Hang Snatch
50 x Burpees
50 x Double Unders
For time
SEPTEMBER 9, 2008
CrossFit Total:
Squat x 1-1-1
Press x 1-1-1
Deadlift x 1-1-1
SEPTEMBER 8, 2008
Tabata Series
Squats
Push Ups
KB Snatch
Pull Ups
Row
No rest, Enjoy!
SEPTEMBER 5, 2008
30 x Pull Ups
Run 400M
21 x Thrusters 95 lbs
Run 800M
21 x Thrusters 95 lbs
Run 400M
30 x Pull Ups
For time
SEPTEMBER 4, 2008
50 x Box Jumps
25 x Pull Ups
40 x Push Press
20 x Push Ups
30 x KB Swings
15 x OH Squats
20 x Hang Power Cleans
10 x Double Unders
For time