Archive for October, 2009

From the Hopper

Saturday, October 31st, 2009

HAPPY HALLOWEEN

pumpkinvomit

Five rounds for time of:

400 meter run

21 Sumo Deadlift High-pulls, 95 lbs. (m) / 65 lbs (f)

21 Pull-ups

Modified

Three rounds for time of:

200 meter run

21 Sumo Deadlift High-pulls, 45 lbs. (m) / 25 lbs (f)

21 Ring rows

“Diane”

Friday, October 30th, 2009

DSC01234_a

For time:

Deadlift 225 lbs

Handstand pushups

21-15-9 reps

Modified

For time:

Deadlift 50 lbs

Dumbbell shoulder press 10 lbs

21-15-9 reps

“Chelsea”

Thursday, October 29th, 2009

DSC01233_a

5 Pull-ups

10 Push-ups

15 Squats

Each minute on the minute for 20 minutes.

5 Ring rows

10 Push-ups off the knees

15 Squats

Each minute on the minute for 20 minutes.

“Elizabeth”

Wednesday, October 28th, 2009

DSC01227

For time:

Clean 135 lbs.

Ring dips

21-15-9 reps


Modified

For time:

Clean 25 lbs.

Bench dips

21-15-9 reps

“Fran”

Tuesday, October 27th, 2009

pukie-ripped-2c-300x277

For time:

Thruster 95 lbs.

Pull-ups

21-15-9


Modified:

For time:

Thruster 25 lbs.

Ring rows

21-15-9

Rest Day

Monday, October 26th, 2009

texas

“Michael”

Sunday, October 25th, 2009

michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Compare to 090522.

Deadlift

Saturday, October 24th, 2009

thurs_clinic

1-1-1-1-1-1-1 reps

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Friday, October 23rd, 2009

Registration will begin on Monday, October 26th. Please see front desk for details.

“Tommy V”

Friday, October 23rd, 2009

wed_classes

Wednesdays Clinic Classes

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

If you don’t have a climbing rope, towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15′, and standard substitution is 15 towel pulls.

– Courtesy of CrossFit Inc.

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Compare to 080312.