Fri. 7-10-09 WOD

Bench Press:

8 x 50% 1rm

8 x 60% 1rm

6 x 70 % 1rm

5 x 75% 1rm

3 x 3 x 80% 1rm

WOD:

Complete 3 Rounds:

30-MB Push Ups (Advanced do Ring Push Ups)

15 each arm-KB Clean N Press

Sprints: 10, 20, 40, 60, 80, 100 x 2 sets

Wed. 7-8-09 WOD

Deadlift:

8 x 50% 1rm,

8 x 60% 1rm,

6 x 70% 1rm,

5 x 75% 1rm,
3 x 3 x 80% 1rm

WOD

Complete 3 Rounds:

Wall Ball Shots x 30

KB Swings x 30 (Men 55 - 70, Women 35-50)

Overhead KB Walking Lunges 40 yrds (20 yrds down & 20 yrds Back)

Stone Loading & Suicide Sprints

Tues. 7-7-09 WOD

Sprints

2 rounds of:

100 yards
80 yards
60 yards
40 yards
20 yards
10 yards

*Rest 30 seconds between sprints.
*Rest 2 mins between rounds.

Mon. 7-6-09 WOD

Complete for time:

21, 15, 9

Push Press (Men 95-135 lbs, Women 45-65 lbs.)
Pull Ups
Burpees
Calorie Row

Sat. 7-4-09 BOOT CAMP

BOOT CAMP:

Partner KB Training--One partner starts with the first KB exercise then sprints. While 1st partner is sprinting second partner begins the first KB exercise then sprints. First partner can not start the next exercise until their partner returns from the sprint. Goal is to complete all three rounds as quickly as possible as a team.

(30-20-10)

KB-SDLHP

Sprint to end of drive and back

KB-Thrusters

Sprint to the end of the drive and back

HAPPY 4th OF JULY!!!

Happy 4th of July!

Just want to wish everyone a Happy and Safe 4th of July weekend. I'd also like to say Happy Birthday to Arthur Fleck. My business partner and CrossFit member. Happy Birthday buddy!

Here's some video of our Pre-4th of July workout FUN!

Fri. 7-3-09 WOD

Warm Up:

Shoulder Stretches

Squats

Pole Over Head Squats

Jump Squats

Burpees

7 rounds:
7 Overhead Squats (Men 95 lbs, Women 45 lbs.)

7 Box Jumps 24" box

7 Over/Under Hurdles KB Carry