Archive for March, 2011

Today’s Program

Thursday, March 31st, 2011

The Brown girls join class.

6 rounds
21-18-15-12-9-6x reps
Knees to elbows
Dips (bar or rings)
Squat jumps
KB swings (55#/35#)

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Shoulders, Ass & Abs Annie

Thursday, March 31st, 2011

5 rounds
50-40-30-20-10x reps
Walking lunge steps
Sit-ups

*After each round, you must perform 3 max rep of strict shoulder presses.

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Today’s Program

Wednesday, March 30th, 2011

“AU and her socks.” Photo complements of Luke.

6 rounds
6x Snatch grip deadlift (95#/65#)
6x Power snatch
6x Snatch balance
6x Overhead squats

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“Hot Mama”

Tuesday, March 29th, 2011

– Courtesy of CrossFit Inc.


AMRAP for 20 minutes:

12x Hang Squat Clean (95#/65#)

7x Pull-ups

Today’s Program

Monday, March 28th, 2011

6 rounds
15x Wall ball (20#/14#)
15x Ring push-ups
15x Sumo deadlift high-pull (75#/55#)

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Fight Club

Sunday, March 27th, 2011


3 rounds
5x Renegade man-makers (35#/25# DBs)
50x Parry Front Elbow/Parry Rear Elbow
10x KB TGUs (35#/25#)
100x Uppercut/Hook
15x Overhead squats (45#/25#)
150x Front Kick/Side Kick

Rest Day

Sunday, March 27th, 2011

Cindy

Saturday, March 26th, 2011

Max rounds in 20 minutes
5x Pull-ups
10x Push-ups
15x Squats

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Today’s Program

Friday, March 25th, 2011

10 rounds
10x Front squat (135#/95#)
5x Burpees

“Mel”

Thursday, March 24th, 2011

5 rounds

15x Pull-ups

15x Squats

15x Box jumps

15x Double Unders

15x Push-ups