Wednesday 12/29/2010

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Push-ups

Post time to comments.

Enlarge image

Belt squatting at Westside Barbell.

Tuesday 12/28/2010

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

Monday 12/27/2010

"CrossFit Total"

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

Post total to comments.

Sunday 12/26/2010

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

12/25/2010

Happy Holidays

Gym Closed Today. Tomorrow will be back to normal schedule.

Friday 12/24/2010

Class at 10 and 11 only.

12 Days of Christmas

12- 1200m Run

11- Mtn. Climbers

10- Lunges

9- KB Swings

8- KB SDHP

7- Dips

6-Squats

5- Burpees

4- Sit-ups

3- Push-up

2- Box Jumps

1- Pull-up

Post time to comments.

Thursday 12/23/2010

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

12/22

David 6:19

Rebecca 8:57

Tom 10:03

Colleen 8:51

Rob 8:10

Mike F 13:23

Aaron 5:46

Dan 9:37

Ken 9:19

Bill H 13:04

Erin 10:51

Andrea 9:43