Thursday 7/21/2011

For Reps

"TABATA THIS..."

Pull Ups

Push Ups

Sit Ups

Squats

Row for Calories

20 sec work / 10 sec rest - 8 rounds per movement

1 minute rest between movements

Vegas did this one and was spent afterwards.  Poor Kitty!!

Wednesday 7/20/2011

For Time

See pic to the right...

Tuesday 7/19/2011

For Load

Every 20 seconds complete 1 Squat Clean for 20 minutes.  Add weight every 10 reps and make it STRESSFUL!

Marraki busting out his 385# 3 rep max

Monday 7/18/2011

For Time

400m Run

THEN

3 Rounds of

10 OHS 95/65

20 Box Jumps

30 Double Unders

THEN

400m Run

Friday 7/15/2011

For Time

60 KB Swing, 12 Pull Ups

50 Squats, 12 Pull Ups

40 KB Swing, 12 Pull Ups

30 Squats, 12 Pull Ups

20 KB Swing, 12 Pull Ups

10 Squats, 12 Pull Ups

I got this one from CrossFit Oahu on Tuesday, I had to share it with you all.

Thursday 7/14/2011

For Time:

400M Sandbag Run

100M Lunges

200 HSJR

400M Sandbag Run

Wednesday 7/13/2011

5 Rounds of:

5 "Bear" Reps

30 Double Unders

Tuesday 7/12/2011

For Time:

21-15-9

Squat Cleans 65/95

Kettlebell Snatches  

Monday 7/11/2011

16 Min AMRAP of:

100M Sprint

10 Box Jumps 30/24

10 Squats

Friday 7/8/2011

"The Kimbo Special"

Two or Three Rounds of:

5-Handstand Push Ups

10-Pull Ups

20-Hands Off Push Ups

30-Toes to Bar

40-Sit Ups

50-Squats

Who DIDN'T wreck their hands on this one???