Complete as many rounds as possible in 20 minutes:
5 x Thruster (95 lb/ 65 lb)
7 x Hang Powercleans (95 lb/ 65 lb)
10 x Sumo Deadlift High-pull (95 lb/ 65 lb)
Post rounds completed to comments.
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« February 2009 | Main | April 2009 »
March 2009
Tuesday, March 31, 2009
Monday, March 30, 2009
Press
Shoulder Press 1, 1, 1, 1, 1
Push Press 3, 3, 3, 3, 3
Push Jerk 5, 5 ,5, 5, 5
Post loads to comments.
Great form!
Saturday, March 28, 2009
Friday, March 27, 2009
Keep Rowing!
For time:
Row 2000 meters
Rest 5 minutes
Row 2000 meters
Post time to comments.
Picture above shows the elevation change of the Terrapin Mountain 50K on Saturday. Some grueling climbs and downhills. This is a great race!
Thursday, March 26, 2009
"Diane"
21, 15, 9 reps of:
225 pound Deadlift
Handstand Push-ups
Post time to comments.
EFFORT.....
Wednesday, March 25, 2009
Tuesday, March 24, 2009
Get Vertical
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Thrusters
Burpees
Post time to comments.
Monday, March 23, 2009
Swing and Pull
For Time:
50 - 40 - 30 - 20 - 10 rep rounds of:
KB Swings
Pull-ups
Post time to comments.
Saturday, March 21, 2009
Friday, March 20, 2009
Friday March 20
Three rounds for time of:
35 x Double Unders
25 x Thrusters
15 x Pull-ups
Post time to comments.
This one's gonna hurt!!!
Thursday, March 19, 2009
Wednesday, March 18, 2009
Wednesday March 18
Back Squat
5, 5, 5, 5, 5
Warm up as necessary with lighter weight, then do the best you can.
Post loads to comments.
Tuesday, March 17, 2009
Tuesday March 17
Four rounds for time of:
50 x Squats
50 x Double Unders
Post time to comments.
The limited edition St. Patty's CrossFit shirts...did you get yours?
Monday, March 16, 2009
Monday March 16
"J.T."
21, 15, 9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups
Post time to comments.
When you see Coach Jim wish him a Happy Belated Birthday. He missed Saturday's workout because he had to work...not really a good excuse. Isn't CrossFit a little more important? We did celebrate his birthday Saturday night though and we had a great time.
