September 2007 Archives

For time:
30 dumbbell snatches, 45 lbs (35 lbs)
40 dumbbell snatches, 35 lbs (25 lbs)
50 dumbbell snatches, 25 lbs (15 lbs)

The number listed is the total number of reps at that weight.  Each person needs 3 different weight dumbbells.  If you are a guy, do 30 snatches total with the 45 lb db as fast as you can.  Set the 45 lb db down and grab the 35 lb db and do 40 total reps.  Set the 35 lb db down and pick up the 25 lb db and do 50 total reps.  Record your time.  Wait 10 minutes.  Repeat the set.  Add the two times together and you have your time for the workout.

Credit to FrontRange Crossfit

Times:

Snatch
5-5-5-3-3-3

Steve's 57th Birthday workout

3 rounds for time:
15 Bodyweight Deadlifts
25 box jumps, 24" box
17 pushups

Times:
Jason      9:45 (225lbs)
Lisa P      7:20 (40lbs)
Janelle      7:40 (95lbs)
Lisa W      7:33 (115lbs)
Angie         9:45 (95lbs)
Blake        12:15 (205lbs)
Melanie      19:10 (45lbs)
Joe            15:40 (225lbs)
Steve         17:55 (225lbs)

8 repetitions each, 5 rounds for time:

Hang Power Clean, 135 (95)lbs
Front Squat, 135(95)lbs
Pullups
Dips
Standing Bicep Curl, 65(45)lbs

Times:
Melanie    18:56   (modified)
Janelle      23:10   65lbs, ring rows
Angie       13:00   50lbs, ring rows, ring supports
Blake       15:48    95lbs
Joe          14:20    65lbs
Jason       19:58    135lbs

Warmup:

Alternate 5 pushups w/ a 10s side plank hold.  Do not let any other part of your body, besides your feet and hands, touch the ground as you rotate through.  You are finished after you perform your 50th pushup and do one last side plank hold.

Example:  5 pushups, 10s hold on the right, 5 pushups, 10s hold on the left.......all the way to 50.

Workout:

5 rounds for time:

10 dumbbell thrusters, 55(35)lbs

100 ft walk with dumbbells locked out overhead

Times:

Jason   12:56   35lbs

Dean   11:03   50lbs

Lisa P   5:49   8lbs

Jamie   6:46 15lbs

Daryl    10:41 30lbs

Cooldown:

3 rounds of 10 reps:

Overhead dumbbell situps:

Lie down on an abmat.Lock out a pair of dumbbells overhead.  Sit all the way up while maintaining the dumbbells in an overhead position.  Tip: It will help to press the dumbbells towards the ceiling as you come up.

Ladies KB swing

Deadlift
5-5-5-3-3-3

Weights Used
Tonya 135-155-195-205-215-225-235(PR)
Janelle   95-115-135-155(F)-135-135
Joe      135-155-205-225-235-245-265(PR)
Melanie   35-35-35-35-35-35
Jamie    75-85-95-115-125-135
Lisa P     25-30-45-45-50-55
Jason    275-345-395-415-445-465(2)

25-20-15-10-5 for time:
burpees
walking lunge steps

Janelle     10:23
Steve       13:23
Jamie        8:40
Lisa W      9:00
Joe            11:48
Angie         11:15
Lisa P        11:53
Blake         10:53
Jason         10:22

Cindy
5 pullups
10 pushups
15 squats


Times:
Janelle    18 rds (ring rows)
Steve      13 rds; 5 pullups, 10 pushups, 5 squats (ring rows)
Joe         14 rds; 5 pullups, 5 pushups (ring rows)
Melanie   12 (5 gravitron pullups, 10 bench pushups, 10 squats)