4/1/2010

4/1 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 20 Jump overs 25 Dead Hang pullups

30 Squat Box Jumps

25 Dead Hang Pullups

50 Box Jumps

3/31/2010

03/31 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 Find your Hanging power clean max then at 80 % of your max, 7 rounds of 7 reps of hpc 21 situps

3/30/2010

3/30 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Okay so dont freak out but....

Run a 5k

And remember! doing this at the box, IS different than doing it at your neighborhood. Im willing to bet that you will get a better workout and faster time if you come and do it with like minded people who have lost thier minds. Look forward to seeing half of you there ;)

03/28/2010

03/28 Karen 150 WallBalls last done on Jan 27th

3/27/2010

3/27 Sessions at 7,8,9,10,11 Foundations/CrossFit 101 at Noon. This is free and open to anyone. Highly recommended if new to the program or wanting to better technique.

AMRP in 12 min of

10 Pullups

10 ft of wall walks

10 squats

rest two minutes

Repeat.

3/26/2010

3/26 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Workout A

Three rounds

255/185 Deadlift 15 reps

Run 800 M

Workout B

Three Rounds

225/155 Deadlift 25 reps

Run 800 M

3/25/2010

3/25

Rest Day