Archive for September, 2009

21-15-9

HANDSTAND PUSHUPS

RING DIPS

PUSHUPS

FOR TIME

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10 PULLUPS

15 PUSHUPS

20 SITUPS

25 SQUATS

5 ROUNDS FOR TIME

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50 PUSHUPS

50 SQUATS

800M RUN

3 ROUNDS FOR TIME

*CROSSFIGHTERS BE READY FOR PRETEST THE NEXT 3 DAYS.. WARM UP ON YOUR OWN BEFORE CLASS STARTS…*

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HAPPY 12 YEARS! WISHING YOU BOTH HAPPINESS FOR THE REST OF YOUR LIVES!

WITH MEMBERS ACTING AS CHECKERS PIECES, EACH OF THE SQUARES ARE LABELED WITH A SPECIFIC EXERCISE (PUSHUPS, TUCK JUMPS, SITUPS, SQUATS, LUNGES, BACK EXTENSIONS) A ROLL OF THE DICE DETERMINES THE REPETITION NUMBER, EXERCISE  MUST BE COMPLETED BEFORE SQUARE CAN BE OCCUPIED. TO JUMP A MEMBER, THE TWO BATTLE FOR THE EXERCISE IN THE SQUARE (LAST ONE TO STOP OR 1ST ONE TO GET TO 100 REPS WINS) TO CREATE A KING/QUEEN, THE OPPOSING TEAM MUST DO 20 BURPEES.

FINISHER: DEATH BY ANY CHOSEN EXERCISE FOR 10 MINS (ONLY ONE CAN WORK AT A TIME WHILE OTHER DOES JUMPING JACKS)

1PM CLASS: SPARTAN WOD OR DEATH BY

**HAPPY BIRTHDAY TO WOLVERINE AND WILLIAM H.!**

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20 SECONDS WORK, 10 SECONDS REST – 8x each

PUSHUPS

SQUATS

SITUPS

PULLUPS

*TABATA SCORE = THE TOTAL OF THE LOWEST # OF REPS FROM EACH EXERCISE*

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50 mountain climbers

50 squats

50 flutterkicks

50 lunges

50 tuck jumps

50 burpees

400 meter run

for time

*CROSSFIGHT PRETEST NEXT WEEK TUES, WED, THURS. SHOW UP ON TIME 5PM KIDS, 6PM ADULTS.. NO CROSSFIGHT CLASSES MONDAY (BLACK BELTS ONLY).. TESTING OCT 3, BLACK & RED UNIFORM FOR TESTING, WHITE UNIFORM FOR THE CEREMONY*

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100 KNEE RAISES

22 SITUPS

22 BACK EXTENSIONS

5 ROUNDS FOR TIME

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400 meter run

40 burpees

400 meter run

40 wall balls

400 meter run

40 push press (75# / 45#)

400 meter run

for time

*RED AND BLACK UNIFORM FOR TESTING NEXT SATURDAY, WHITE UNIFORM FOR THE CEREMONY*

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400M RUN

50 SQUATS

4 ROUNDS FOR TIME

*ATTENTION CROSSFIGHT STUDENTS! NEXT WEEK IS PRE-TESTING WEEK.. NO CROSSFIGHT CLASSES ON MONDAY (BLACK BELTS ONLY) TUESDAY, WEDNESDAY & THURSDAY, COME PREPARED TO PRE-TEST.. FRIDAY WILL BE OPEN CLASS.. BIG DAY ON SATURDAY…*

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