MONDAY 130107

For time:
Bike 3000 meters (Use Stationary Bike)
75 Kettlebell swings, 1.5 pood (44lb)
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run Around Collier Field House or Speed Walk (heel to toe)
45 Pull-ups (Use outside pull up bar)

Speed Walk (heel to toe. Swing your arms fast)


Chun: 36:29
Macalintal: 30:55
Hiner: 37:32
Upshaw: 38:00
Lopez: 28:30
Isom: 32:00
Filer: 42:04
King: 35:20

SAT/SUN 29/30JUN13

REST

FRIDAY 120628

Max Bench Press
1-1-1-1-1-1

King: 215, Upshaw: 210, Spray: 175, Filer:245, Lopez:305, Isom: 245

Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders or 100 regular jump rope

King: 6+1
Filer: 6
Hiner 6+17
SN 5+1
Spray:
Min:
Lopez:
New boss

THURSDAY 130627

"Bruck"

Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps

Post time to comments.
Lopez: 33:03 Rx
Filer: 33:15
Chun: 26:55 135/95
Harris: 29:00 135/95
Macalintal: 28:30 135/95
King: 32:01 135/95
Hiner: 34:25 135/65
San Nicolas: 33:28 55/30



Juria Maree (Seminar Staff)

TUESDAY 130625

MAX Shoulder Press
Lopez: 165
King: 130
Mock: 145
Filer: 135

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Lopez: 23:36 Rx
King: 26:40 Rx
Hiner: 27:52
Mock: 29:12 Rx
Spray: 35:00
Upshaw: 28:00

MONDAY 130624

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Mac: 230
Filer: 233
King: 275
Lopez: 295
Min: 184
Andy: 180

Monday 130618

Hang power snatch 3-3-3-3-3 reps


"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post your rounds.

Chun: 16+12
Isom: 13
Macalintal: 20
Silva: 11
Hiner: 13
Filer: 12
Min: 11
Lopez: 15
King: 17+4

Sunday 130617

Volunteers, Thank you so much for this year's Asia Regional games a success.

For last two months has been busy to plan for the Asia Regional Games. Learn more about the Regional games go to www.games.crossfit.com