December 2007 Archives
We will resume classes starting Wednesday, January 2. Happy New Year!
For time:
Row 500m
30 Wall ball 2-fer-1's
Row 500m
20Wall ball 2-fer-1's
Row 500m
10 Wall ball 2-fer-1's
Wall Ball 2-fer-1's can be seen in this Crossfit workout demo.
Row 500m
30 Wall ball 2-fer-1's
Row 500m
20Wall ball 2-fer-1's
Row 500m
10 Wall ball 2-fer-1's
Wall Ball 2-fer-1's can be seen in this Crossfit workout demo.
21-15-9 for time:
Thrusters, 75(45)lbs
Sumo deadlift high pull, 75(45)lbs
Post time to completion to comments.
Thrusters, 75(45)lbs
Sumo deadlift high pull, 75(45)lbs
Post time to completion to comments.
Hang Power Snatch
3-2-2-2
Back Squat
5-3-3-2
50-40-30-20-10 for time:
Kettlebell swings
Situps
Post time to completion and weights used to coments.
3-2-2-2
Back Squat
5-3-3-2
50-40-30-20-10 for time:
Kettlebell swings
Situps
Post time to completion and weights used to coments.
7 rounds for time:
5 Dumbbell clean and jerks, one dumbbell in each hand
5 Dumbbell clean and jerks, dumbbell in left hand only
5 Dumbbell clean and jerks, dumbbell in right hand only
5 Renegade rows
Post weight used and time to completion to comments. Try to alternate the foot you split forward with on the clean and jerks.
5 Dumbbell clean and jerks, one dumbbell in each hand
5 Dumbbell clean and jerks, dumbbell in left hand only
5 Dumbbell clean and jerks, dumbbell in right hand only
5 Renegade rows
Post weight used and time to completion to comments. Try to alternate the foot you split forward with on the clean and jerks.
- Deadlift 5-3-3-2
- Front Squat 5-5-3-3
4 rounds for time:
15 Kettlebell swings, 35(20)lbs
10 burpees
3 rounds for time:
15 Overhead squats, 95(65)lbs
15 Handstand pushups
50 lunge steps
15 Overhead squats, 95(65)lbs
15 Handstand pushups
50 lunge steps
Me and Coach Rippetoe at the Charlotte certification
5 rounds for time:
15 Dumbbell thrusters, 25(15)lbs
15 Sumo deadlift high pulls, 75(50)lbs
15 Dumbbell thrusters, 25(15)lbs
15 Sumo deadlift high pulls, 75(50)lbs
- Back Squat 5-5-3-3
- Press 5-3-3-2
21-15-9 for time:
Power Clean, 135(95)lbs
Ring Dips
Post weights used and time to completion to comments.
Hana and Pete w/ Coach Glassman and Nicole at the Charlotte cert
The folks at Amarr Garage Door did very well and had a fantastic time at their self-defense seminar Thursday night.
Photo Gallery
Photo Gallery
3 rounds for time:
500m row
12 Deadlifts, 100% bodyweight
12 box jumps, 20" box
500m row
12 Deadlifts, 100% bodyweight
12 box jumps, 20" box
Warmup:
Burgener warmup
Workout:
2 position clean (hang, floor): 60% of max. 1 rep x 5 sets
Muscle clean + Tall clean: 1+1 x 5 sets, medium weight
Burgener warmup
Workout:
2 position clean (hang, floor): 60% of max. 1 rep x 5 sets
Muscle clean + Tall clean: 1+1 x 5 sets, medium weight
Warmup:
Burgener Warmup x 3 sets
Hang Power Snatch: 3 sets x 3 reps, light weight
Hang Squat Snatch: 3 sets x 3 reps, light weight
Workout:
As many rounds in 20 minutes:
15 Kettlebell swings, 55(35)lbs
10 pushups
Burgener Warmup x 3 sets
Hang Power Snatch: 3 sets x 3 reps, light weight
Hang Squat Snatch: 3 sets x 3 reps, light weight
Workout:
As many rounds in 20 minutes:
15 Kettlebell swings, 55(35)lbs
10 pushups
Hana in a jump rope competition at the Crossfit Certification in Charlotte
5 rounds for time:
100 rope jumps
50 squats
This was the workout from one of the stations at the Crossfit certification seminar this weekend. Hana and I went up and had a blast learning and training with everybody. I'll post pictures from the seminar this week.
100 rope jumps
50 squats
This was the workout from one of the stations at the Crossfit certification seminar this weekend. Hana and I went up and had a blast learning and training with everybody. I'll post pictures from the seminar this week.
Dumbbell burpees
