Overhead Squat 3-3-3-3-3 reps
Post loads to comments.
Sunday, February 28, 2010
Friday, February 26, 2010
Saturday 2/27/2010
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Grand Opening today! Come in and check out the gym.
Thursday, February 25, 2010
Friday 2/26/2010
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Buckley CrossFit in the Aurora Sentinel.
Wednesday, February 24, 2010
Tuesday, February 23, 2010
Wednesday 2/24/2010
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to comments.
Monday, February 22, 2010
Tuesday 2/23/2010
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Sunday, February 21, 2010
Saturday, February 20, 2010
Friday, February 19, 2010
Saturday 2/20/2010
For Time:
60 KB Swings (1.5/1 pood)
50 Box Jumps (24")
40 Wall Balls (20/14lb)
30 Pull-ups
20 Sit-ups
10 Snatches (115/65lb squat or power, no press out)
100 Step Overhead Lunge (45/25lb)
Thursday, February 18, 2010
Friday 2/19/2010
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Post reps for both exercises in all rounds.
Thursday 2/18/2010
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Tuesday, February 16, 2010
Monday, February 15, 2010
Tuesday 2/16/2010
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Sunday, February 14, 2010
Monday 2/15/2010
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Saturday, February 13, 2010
Sunday 2/14/2010
Five rounds for time of:
Row 500 meters
Run 400 meters
Post time to comments.
Pull up bars are in!!!!
Friday, February 12, 2010
Saturday 2/13/2010
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Friday 2/12/2010
Four rounds, each for time of:
800 meter run
Rest 2 minutes between efforts.
Post times for each round to comments.
Wednesday, February 10, 2010
Thursday 2/11/2010
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments.
The shirts, and hoodies, are in!
Tuesday, February 9, 2010
Wednesday 2/10/2010
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Weightlifting pulling stance and landing stance.
Monday, February 8, 2010
Sunday, February 7, 2010
Saturday, February 6, 2010
Sunday 2/7/2010
Five rounds for time of:
Run 400 meters
30 Wall ball jumps
30 Wall ball shots, 20 pound ball
Post time to comments.
Friday, February 5, 2010
Thursday, February 4, 2010
Wednesday, February 3, 2010
Thursday 2/4/2010
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
Post time to comments.
Tuesday, February 2, 2010
Monday, February 1, 2010
Tuesday 2/2/2010
Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps
Post time to comments.
Congrats Chris on your Level 1 Cert!
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