JournalArchive for August, 2009
“FAT MAN DIPS”
August 31st, 2009 | Author: Jess
10 Sumo High Pulls (95# / 75#)
10 dips
7 rounds for time
* Check yourself in, pick up your weights and motivate someone!!
**WE STARTED A 6PM CROSSFIT CLASS TO ALLEVIATE THE OVER CROWDING OF THE 7PM CLASS!! PLEASE TAKE ADVANTAGE OF THIS CLASS IF YOUR SCHEDULE PERMITS!!
“PLAYGROUND”
August 29th, 2009 | Author: Jess
WITH A PARTNER: ONE COMPLETES MAX REPS OF EXERCISE WHILE OTHER PERSON RUNS 400M, THEN SWITCH UNTIL ALL 5 STATIONS ALL COMPLETED.. FOR TIME AND TOTAL REPS
1. WALL BALLS
2. PUSH PRESS (65/45#)
3. PULLUPS
4. BACK EXTENSIONS
5. SITUPS
**ATTENTION MEMBERS!! WE ARE STARTING THE 6PM CROSSFIT CLASS ON MONDAY!**
ALSO, WE HAVE A MIDNITE MADNESS NEXT SATURDAY (SEPTEMBER 5TH) FROM 9PM-2AM!
“RAISING THE TITANIC”
August 28th, 2009 | Author: Jess
“PAIN IN THE ABS”
August 27th, 2009 | Author: Jess
50 ATOMIC SITUPS (45/25# PLATE)
50 DB OVERHEAD PRESSES (50/30#)
40 FLOOR WIPERS (95/75#)
40 DB DEADLIFT TWISTS (50/30#)
30 TOE TOUCHES
30 V-UPS
20 KNEES TO ELBOWS
20 TOES TO BAR
FLEX ABS IN THE MIRROR!
FOR TIME
*HAPPY BIRTHDAY COLLEEN!!*
“BATTLE OF LITTLE BIG HORN”
August 25th, 2009 | Author: Jess
6 OVERHEAD SQUATS (75/55#)
25 SQUATS
6 SLAPPING PUSHUPS
25 PUSHUPS
6 PULLUPS
25 DIPS
7 ROUNDS THEN 1 PASS ON GORILLA BARS FOR TIME
**HAPPY BIRTHDAY CHELSEA!!**
“MY PET ROCK” (NOT ROCK ANGELL!)
August 22nd, 2009 | Author: Jess
(35/25# IN EACH HAND)
WITH A PARTNER:
200M WALK CARRYING DUMBBELLS
100 WALL BALLS
80 PULLUPS
50 OVERHEAD SQUATS (45# BAR)
30 PUSHUPS
15 HANDSTAND PUSHUPS
5 MANMAKERS
200M WALK WITH DUMBBELLS
PARTNER HOLDS TWO (35/25#) DUMBBELLS WHILE THE OTHER WORKS
[Gallery not found]
“MIKE”
August 20th, 2009 | Author: Jess
RUN 200M
20 OVERHEAD SQUATS (95/75#)
20 BOX JUMPS
20 ELEVATED PUSHUPS
20 RENEGADE ROWS (25/15#)
20 TUCK JUMPS
20 SQUATS
3 ROUNDS FOR TIME
*HAPPY BIRTHDAY TO JASON SALEMI AND ANGIE SEALS!!*
**THIS WORKOUT IS TO HONOR THE MEMORY OF CPL. MIKE ROBERTS, TPD, WHO WAS KILLED IN THE LINE OF DUTY LAST NITE**
“NEVER LET THEM BE FORGOTTEN!”
[Gallery not found]