Shoulder press
1-1-1-1-1-1-1
Row 5K
Post time to comments.
10 December 2012
09 December 2012
MONDAY 121210
Five rounds for time of:
55 pound Kettlebell Deadlift, 10 reps
30 Squats
7 Handstand push-ups or 3 wall climb
Post time to comments
Lopez: 12:43
Macalintal: 12:30
King: 15:34
McGee: 16:30
Brat: 17:49
“The squat magically cures knee pain if you squat correctly,” Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.
55 pound Kettlebell Deadlift, 10 reps
30 Squats
7 Handstand push-ups or 3 wall climb
Post time to comments
Lopez: 12:43
Macalintal: 12:30
King: 15:34
McGee: 16:30
Brat: 17:49
“The squat magically cures knee pain if you squat correctly,” Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.
07 December 2012
FRIDAY 121207
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Chung: 450
Harris: 374
Lopez: 291
King: 271
Hiner: 211
Isom: 209
Debique:
Brat: 207 (48+49+48+61)
Welcome Brat.Good job on day one.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Chung: 450
Harris: 374
Lopez: 291
King: 271
Hiner: 211
Isom: 209
Debique:
Brat: 207 (48+49+48+61)
Welcome Brat.Good job on day one.
06 December 2012
THURSDAY 121206
Bear Complex
one rep of:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do that seven times for one round.
Do 5 rounds total working up to your max.
You can rest in between rounds.
Harris: 95 lb
Macalintal: 95 lb
King: 95 lb DNF
Hiner: 65 lb
one rep of:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do that seven times for one round.
Do 5 rounds total working up to your max.
You can rest in between rounds.
Harris: 95 lb
Macalintal: 95 lb
King: 95 lb DNF
Hiner: 65 lb
WEDNESDAY 121205
Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute
Post times to comments.
DNF
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute
Post times to comments.
DNF
04 December 2012
TUESDAY 121204
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps
Post rounds completed to comments.
Harris: 6+18
Rhodes: 6+18
King: 6rd
Verell: 6rd (Rx)
Schober: 6rd (Rx)
Macalintal: (Rx)
Lopez: 6+15 (Rx)
We will meet at 0530 on wed, since LDR's PT is cancelled.
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps
Post rounds completed to comments.
Harris: 6+18
Rhodes: 6+18
King: 6rd
Verell: 6rd (Rx)
Schober: 6rd (Rx)
Macalintal: (Rx)
Lopez: 6+15 (Rx)
We will meet at 0530 on wed, since LDR's PT is cancelled.
MONDAY 121203
For time or 30 Min:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Post time to comments.
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Post time to comments.
Subscribe to:
Posts (Atom)