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Archive for July, 2010
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2010-07-31 Open Gym
Posted on July 30, 2010 | No CommentsSaturday Instruction: How to Sweat Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice... -
2010-07-30 Strength
Posted on July 29, 2010 | No CommentsLower Body Dynamic Effort 1. 10 x 2 Box Squat 2. 3 x 5 Split Squats 3. 5 x 10 Hip Extension -
2010-07-30 CrossFit
Posted on July 29, 2010 | 2 CommentsPart A. Three Rounds – 7 Minute Limit: - 30 Push-ups, release hands from floor at the bottom - 12 Mountain Climber - 21 Overhead Squat (95#/65#) - 12 Mountain... -
2010-07-30 UGS
Posted on July 29, 2010 | No CommentsFive Rounds 1a. 5 Sumo Deadlifts Four Rounds 2a. 15 Goblet Squats 2b. Max Ring Dips Four Rounds 3a. 10 Glute Ham Raises 3b. Max Pullups 4. 50 Knees to... -
2010-07-29 Strength
Posted on July 28, 2010 | No CommentsUpper Body Dynamic Effort 1. 8 x 3 Pullup 2. 5 x 3 KB Press 3. 3 x 20 Shrug 4. 5 x 10 Toes to Bar -
2010-07-29 CrossFit
Posted on July 28, 2010 | 7 CommentsSeven Rounds for Time: - 3 Cleans (205#/155#) - 4 Ring HSPUs -
2010-07-28 UGS
Posted on July 27, 2010 | No CommentsFive Rounds 1a. 3 Standing Press Four Rounds 2a. Leg Blaster 2b. 1-3 Rope Climb Three Rounds 3a. 100′ Tire Drag 3b. 50′ Tire Press 3c. 50′ Tire Row Five Rounds... -
2010-07-28 CrossFit
Posted on July 27, 2010 | 1 CommentAMRAP – 7 Minutes: - 7 Deadlift (315#/205#) - 20m Sprint - 14 One legged squats - 21 Double-unders - 20m Sprint -
2010-07-27 Strength
Posted on July 26, 2010 | No CommentsUpper Body Max Effort 1. 3RM Floor Press 2. 3 x 5 Pullup 3. 4 x 15 Shrug -
2010-07-27 CrossFit
Posted on July 26, 2010 | 3 CommentsThree Rounds for Time: - Run, 1200m/800m/400m - KB Swing, 63/42/21 (24kg/16kg) - Pull-up, 36/24/12 (Pull-up/JPU)
