Wednesday 4/7/2010

Row 500m

3 Rounds

15 Wallballs

25 Kettlebell swings

35 Squats

Post time to comments.

Tuesday 4/6/2010

AMRAP in 15 min

10 Power Cleans

10 Knees to Elbows

Post rounds to comments.

4/5

Kara 425

Erin 355

Rob 545

Paul 545

Mike 395

Lee 855

Janay 665

Julie 475

Ken 675

Bill 865

Phil 795

Doreen 405

Bill H 325 Deadlift

Monday 4/5/2010

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Reminder our Paleo/Zone Seminar will be Saturday April 10th.

Sunday 4/4/2010

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

4/3

Doreen 33:38

Danielle 34:59

Bill H 37:47

Rob 29:09

Bill M 35:37

Mike 36:09

Phil 38:39

Saturday 4/3/2010

MISSION!

4/2

Lee 10 rnds

Paul 11 rnds B

Rob 15 rnds

Phil 11 rnds

Danielle 11 rnds B

Kara 8 rnds B

Friday 4/2/2010

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.

4/1

Mike 237

Janay 249

Paul 250

Lee 239 Rx

Julie 175

Phil 258 Rx

Rob Rx

Kara 197

Doreen 234

Danielle 214

Deb 203

Thursday 4/1/2010

"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.