Archive for January, 2012

The Program

Tuesday, January 31st, 2012

5 rounds

7x Push press (135#/65#)

14x Push-ups (25#/10#)

21x Double unders

(For your push-ups use a 25#/10# plate on your back.)


Skills of the week:

Dead lift

Pull ups

Monday’s Beating

Monday, January 30th, 2012

5 rounds

50-40-30-20-10x reps

Burpees

Sit-ups

Skills of the week:

Dead lift

Pull ups

The Program

Sunday, January 29th, 2012

4 Rounds for time of:

50x Walking lunge steps

15x Man makers

50x Sit ups

15x Dips

Skills of the week:

Dead lift

Pull ups

The Big Dirty

Saturday, January 28th, 2012

Compare to Saturday, August 28th, 2010

Cliff and Jack with Annie Thorisdottir, the 2011 Rebock/CrossFit Games female winner.

1 round
All lifts performed with empty 45# bar (DO NOT SLAM YOUR BARS TO THE GROUND!)
Run 400m
40x Back squats
40x Front squats
40x Overhead squats
Run 400m
40x Shoulder press
40x Push press
40x Push jerks
Run 400m
40x Hang power cleans
40x Hang power snatch
Run 400m

Final Weigh In Info…

Friday, January 27th, 2012

Final weigh in date for Nutritional Challenge will be Saturday, February 4, 2012  at 11:45am.  Good Luck!

FYI…

Friday, January 27th, 2012

FYI…

Friday 6 am is an open mat class.  Please arrive with a plan.

“Randy”

Friday, January 27th, 2012

ChalkPullingLandingStances_th

For Time, as usual…

75 Power Snatch  (75lbs./55lbs.)

OR…

150 DB Power Snatch (30lbs./25bs.)

*Compare to Friday, August 5, 2011

Today’s Program

Thursday, January 26th, 2012

20 Minute AMRAP

10 Kettlebell/Dumbell Goblet Squats (53#/35#)

10 Deck Squats

10 Vertical Jumps

10 Dumbell (Strict) Shoulder Press (35#/25#)

“Lynne”

Wednesday, January 25th, 2012

Five rounds for max reps of:
Body weight bench press
Pull-ups

Skills of the week:
Snatch
Knees 2 Elbows, Toes 2 Bar

“Kelly”

Tuesday, January 24th, 2012

Compare to Thursday, February 4th, 2010

Five rounds for time of:

Run 400 meters

30x Box jump, 24/20 inch box

30x Wall ball shots, 20/14 pound ball


Skills of the week:

Snatch

Knees 2 Elbows, Toes 2 Bar