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

Wed. 7-1-09 WOD

Warm Up:

Shoulder Stretches

Band Rows

Band Presses

Bench Press:

Bar x 10,

50% 1rm x 8 x 2,

60% 1rm x 6 x 2,

70% 1rm x 2

5 x 4 x 80% 1rm

WOD:

(15-1)

KB-MMA Rows (each arm)

Push Ups on top of KB's

Tues. 6-30-09 WOD

Warm Up:

Squats

Lunges

High Knees

Jog 30 yrds x 2

Run 30 yrds x 2

Stretch quads, glutes, hams & claves

WOD:

1 Mile Run (Record Time)

Rest 5-10 min.

Repeat 1 Mile Run and try to beat 1 st time!

Mon. 6-29-09 WOD

Warm Up:

Shoulder Stretches

Squats

Pole Deadlift

Pole Cleans

Pole Clean N Jerks

WOD:

4 rounds for time:
15 Clean n Jerks (Men-95lbs, Women-55-65lbs)

250 Meter Row