JournalArchive for July, 2009
“DEATH BY FLUTTER KICKS”
July 31st, 2009 | Author: Jess
MAX REPS OF FLUTTER KICKS IN 15 MINUTES
KOS does have a heart……even if it is a very,very little one 
“ST. VALENTINES DAY MASSACRE”
July 30th, 2009 | Author: Jess
19 FRONT SQUATS (75/45#)
29 LUNGES
19 OVERHEAD SQUATS (75/45#)
RUN 200M
29 INSIDE PUSHUPS
19 DB PRESSES (30/15#)
29 ABS- CHINNIES
7 ROUNDS FOR TIME
*GOODLUCK AND GOODBYE TO MIKE ANSLOW WHO WILL BE LEAVING US TO ATTEND LAW SCHOOL IN NY! IT WAS A PLEASURE HAVING YOU AT SPARTA!
*HAPPY BIRTHDAY TERRY!*
[Gallery not found]“RUNNING 50′s”
July 28th, 2009 | Author: Jess
800M RUN
50 PULLUPS
600M RUN
50 PUSHUPS
400M RUN
50 SITUPS
400M RUN
50 SQUATS
FOR TIME
[Gallery not found]“GRANDMA WALKING”
July 27th, 2009 | Author: Jess
“A TRIP DOWN MEMORY LANE”
July 25th, 2009 | Author: Jess
TEAMS OF 3 OR 4: EACH TEAM IS GIVEN 21 CARDS WITH 21 DIFFERENT WORKOUTS. OBJECTIVE IS FOR EACH PERSON TO COMPLETE AN EXERCISE FROM EACH CARD UNTIL ALL EXERCISES ALL COMPLETED. CAN’T MOVE ON TO NEXT CARD UNTIL ENTIRE WORKOUT IS DONE AND ONCE A PERSON STARTS AN EXERCISE, HE/SHE MUST COMPLETE ALL THE REPS OF IT ALONE. THE WORKOUTS WERE:
1.KILL BILL
2.SUMO
3.BARBARA
4.HEE HAW
5.RICK JAMES B!#SH
6.HELEN
7.LUCKY 7
8.CHIPPA 09
9.MLK
10.HACK ATTACK
11.KELLY
12. I’M BAACK
13.LYNN 43
14. EVIL
15.SHAWNY
16.BO PEEP
17.AB ATTACK
18.CHRIS
19.PEPPERMINT PATTY
20.LAZY BOY
21.PRESS & JUMP
*MIDNITE MADNESS WAS A GREAT SUCCESS! (THE PICTURES HAVE BEEN ADDED TO THE END OF THE FOLDER)
“TAMPICO TRAUMA”
July 24th, 2009 | Author: Jess
50 LUNGES
40 SITUPS
30 SINGLE ARM PUSH PRESSES (30/20#)
20 SINGLE ARM SWINGS
10 TUCK JUMPS
5 ROUNDS FOR TIME
*HOPE TO SEE EVERYONE AT MIDNITE MADNESS TOMORROW NITE!
[Gallery not found]“THE CLAP”
July 23rd, 2009 | Author: Jess
21-15-9-15-21
PLYO PUSHUPS
KNEES TO ELBOWS
PUSH PRESSES (75/55#)
PULLUPS
SUMO HIGH PULLS (75/55#)
SITUPS
FOR TIME (50 MINUTE CUT OFF)
**ATTENTION MEMBERS!! THE 2PM CROSSFIGHT CLASS HAS BEEN CANCELLED DUE TO LACK OF ATTENDANCE. SORRY FOR ANY INCONVENIENCES, HOWEVER WE ARE CONSIDERING A 3PM CROSSFIT CLASS IN ATTEMPT TO REDUCE SOME OF OUR INSANELY BIG CROSSFIT CLASSES. IF YOU THINK YOU MITE BE ABLE TO ATTEND AT 3PM, PLEASE LET US KNOW!
(CHECK OUT THE LAST PICTURE!!!!!)
“MAGIC 50 X 2″
July 22nd, 2009 | Author: Jess
5 DB SNATCHES EACH ARM
5 DB SWINGS EACH ARM
10 BURPEES
10 ROUNDS FOR TIME
(40/25#)
*DONT FORGET TO SIGN UP FOR MIDNITE MADNESS!!
**HAPPY BIRTHDAY TO GRANDPA BILL FERGUSON!!!*
“LITTLE RUNNING ANNIE”
July 21st, 2009 | Author: Jess
400M RUN
25 PUSHUPS
400M RUN
25 SITUPS
400M RUN
25 SQUATS
400M RUN
25 BURPEES
FOR TIME
