Home of the Fitness Insane!!!!! http://crossfitsparta.com Come Get Some! (813) 971-XFIT Sat, 04 Sep 2010 18:53:01 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 “TWISTED SISTER” http://crossfitsparta.com/?p=3964 http://crossfitsparta.com/?p=3964#comments Sat, 04 Sep 2010 18:51:48 +0000 Jess http://crossfitsparta.com/?p=3964 IN TEAMS OF 2 YOU WILL COMPLETE
5 ROUNDS (EACH ROUND IS 5 MINUTES W/1 MIN REST)
25 BOX JUMPS
AMRAP for remainder of time
7 PULLUPS
7 BURPEES
REST 1 MIN
So, each round will start with teams doing 25 box jumps.  Once they have completed this buy in, they will complete as many rounds as possible of the burpees and the med ball cleans.  During the AMRAP only one person can work at a time and must complete an entire round before they can switch.
1pm class: “Spartan”
*HOPE TO SEE EVERYONE AT MIDNITE MADNESS TONITE!! 9PM-3AM!
]]> http://crossfitsparta.com/?feed=rss2&p=3964 2 “GRIPTASTIC” http://crossfitsparta.com/?p=3956 http://crossfitsparta.com/?p=3956#comments Fri, 03 Sep 2010 23:46:01 +0000 Jess http://crossfitsparta.com/?p=3956
(30/20#)
400M RUN
25 Swings Right Arm
25 Swings Left Arm
400M RUN
25 Snatches Right Arm
25 Snatch Left Arm
400m RUN
25 Clean and Press Right Arm
25 Clean and Press Left Arm
400m RUN
25 Swings
25 Goblet squats
For Time
]]> http://crossfitsparta.com/?feed=rss2&p=3956 13 “PAINSTORM” http://crossfitsparta.com/?p=3947 http://crossfitsparta.com/?p=3947#comments Thu, 02 Sep 2010 23:48:29 +0000 Jess http://crossfitsparta.com/?p=3947 10 Front Squats 10 Push Press 10 Thrusters
2 Box Jumps 2 Pull ups 2 Burpees
8 Front Squats 8 Push Press 8 Thrusters
4 Box Jumps 4 Pull ups 4 Burpees
6 Front Squats 6 Push Press 6 Thrusters
6 Box Jumps 6 Pull ups 6 Burpees
4 Front Squats 4 Push Press 4 Thrusters
8 Box Jumps 8 Pull ups 8 Burpees
2 Front Squats 2 Push Press 2 Thrusters
10 Box Jumps 10 Pull ups 10 Burpees

FOR TIME

*MIDNITE MADNESS STARTS AT 9PM SHARP ON SATURDAY! bring a dish!

]]> http://crossfitsparta.com/?feed=rss2&p=3947 10 “GRINDY” http://crossfitsparta.com/?p=3937 http://crossfitsparta.com/?p=3937#comments Thu, 02 Sep 2010 00:13:41 +0000 Jess http://crossfitsparta.com/?p=3937

10 Clean and Jerks (95/75#)

5 rounds of Cindy (5 pullups, 10 pushups, 15 squats)

10 Clean and Jerks

5 rounds of Cindy (5 pullups, 10 pushups, 15 squats)

10 Clean and Jerks

For Time

]]> http://crossfitsparta.com/?feed=rss2&p=3937 11 “FITNESS CONDUIT 1″ http://crossfitsparta.com/?p=3926 http://crossfitsparta.com/?p=3926#comments Wed, 01 Sep 2010 00:08:40 +0000 Jess http://crossfitsparta.com/?p=3926

HANGING CLEANS

3-3-3-1-1-1

4 MIN REST

——————————————————-

3 HANDSTAND PUSHUPS

6 PULLUPS

9 KNEES TO ELBOWS

12 SWINGS (50/30#)

MAX ROUNDS 15 MIN.

]]> http://crossfitsparta.com/?feed=rss2&p=3926 20 “T.S.P” http://crossfitsparta.com/?p=3919 http://crossfitsparta.com/?p=3919#comments Tue, 31 Aug 2010 00:13:59 +0000 Jess http://crossfitsparta.com/?p=3919

(30/20# DB)

1 MIN MAX TURKISH GETUPS

1 MIN MAX SINGLE ARM SWINGS

1 MIN MAX SINGLE ARM PRESSES

30 SEC. REST

5 ROUNDS FOR MAX REPS

]]> http://crossfitsparta.com/?feed=rss2&p=3919 10 SPARTA CARWASH http://crossfitsparta.com/?p=3914 http://crossfitsparta.com/?p=3914#comments Sat, 28 Aug 2010 21:45:00 +0000 Jess http://crossfitsparta.com/?p=3914

THANK YOU TO EVERYONE WHO CAME OUT AND HELPED WITH TODAY’S CARWASH! IT WAS ANOTHER GREAT SUCCESS! NOW ONLY 4,000 MORE CARWASHES AND SPARTA CAN PAY FOR THE MOVE ;)

]]> http://crossfitsparta.com/?feed=rss2&p=3914 11 “SWEETER THAN SUGAR” http://crossfitsparta.com/?p=3908 http://crossfitsparta.com/?p=3908#comments Sat, 28 Aug 2010 19:26:24 +0000 Jess http://crossfitsparta.com/?p=3908

IN A TEAM OF 4:

400 SQUATS

300 WEIGHTED SITUPS (25# PLATE)

200 GROUND TO OVERHEAD (45#)

100 BALUSHI BURPEES

FOR TIME

*ONLY ONE PERSON CAN WORK AT A TIME. A 45# BAR MUST BE KEPT ABOVE THE GROUND BY THE OTHER TEAM MEMBERS AT ALL TIMES.

**HAPPY BIRTHDAY EMILY!!!!**

]]> http://crossfitsparta.com/?feed=rss2&p=3908 9 “GUT PUNCH” http://crossfitsparta.com/?p=3896 http://crossfitsparta.com/?p=3896#comments Sat, 28 Aug 2010 00:03:04 +0000 Jess http://crossfitsparta.com/?p=3896

10 BODYWEIGHT DEADLIFTS

25 KNEES TO ELBOWS

5 ROUNDS FOR TIME

*IF YOU ARE PLANNING ON ATTENDING MIDNITE MADNESS SEPT 4TH, PLEASE SIGN UP AT THE FRONT COUNTER! ALSO, BRING A DISH IF YOU CAN!

**SPARTA CARWASH TOMORROW AT THE NEW FACILITY!! COME SUPPORT/HELP! :)

]]> http://crossfitsparta.com/?feed=rss2&p=3896 10 “LADYBUG” http://crossfitsparta.com/?p=3886 http://crossfitsparta.com/?p=3886#comments Fri, 27 Aug 2010 00:14:18 +0000 Jess http://crossfitsparta.com/?p=3886

8 RENEGADE ROWS (30/20#)

26 ELEVATED PUSHUPS

19 NEES TO ELBOWS

63 AIR SQUATS

800M RUN

2 ROUNDS FOR TIME

(MUST EAT CHEESECAKE OR ECLAIR BEFORE GETTING TIME!)

**HAPPY BIRTHDAY MRS. RENA AND KELSEY!!**

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