Crossfit 24/7 - Forging Elite Fitness in Winston Salem, NC tag:www.crossfit247.com,2007-09-18://1 2008-10-14T14:50:06Z Movable Type Open Source 4.1 081014 tag:www.crossfit247.com,2008://1.267 2008-10-14T14:47:08Z 2008-10-14T14:50:06Z peter "Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

IMG_7337.jpg

Good luck to Jason and Janelle in Baltimore!  We'll miss you guys!

]]> 081013 tag:www.crossfit247.com,2008://1.266 2008-10-14T14:44:16Z 2008-10-14T14:46:54Z Shoulder Press 3-3-3-3-33 rounds for time:300m row30 situps15 KB swings, 55(35)lbsPost times and weights to comments.... peter Shoulder Press 3-3-3-3-3

3 rounds for time:
300m row
30 situps
15 KB swings, 55(35)lbs

Post times and weights to comments.
IMG_7327.jpg


]]> 081006 tag:www.crossfit247.com,2008://1.265 2008-10-06T14:19:51Z 2008-10-06T15:00:38Z Five rounds for time of: 135 pound Deadlift, 15 reps 135 pound Hang power clean, 12 reps 135 pound Front Squat, 9 reps 135 pound Push Jerk, 6 reps Post time to comments. Back from Costa Rica!... peter Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

IMG_7166.jpg

Back from Costa Rica!

]]> 080918 tag:www.crossfit247.com,2008://1.264 2008-09-18T13:02:05Z 2008-09-18T13:02:47Z 5 rounds for time:25 Kettlebell swings, 55(35)lbs100 rope jumpsPost time to comments.... peter 25 Kettlebell swings, 55(35)lbs
100 rope jumps

Post time to comments.
]]> 080917 tag:www.crossfit247.com,2008://1.263 2008-09-16T17:33:25Z 2008-09-17T15:50:23Z Five rounds for max reps of: Body weight bench press Pull-ups Body weight back squat Post reps for all three exercises in all rounds. Muslce Up Montage from Peter Haas on Vimeo.... peter Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.



Muslce Up Montage from Peter Haas on Vimeo.]]> 0800916 tag:www.crossfit247.com,2008://1.262 2008-09-16T17:29:20Z 2008-09-16T17:32:53Z Work on Muscleups10-20-10 for time:KB swings, 55(35)lbsSquat thrustsPost time to comments.... peter
  • Work on Muscleups
  • 10-20-10 for time:
    • KB swings, 55(35)lbs
    • Squat thrusts
    Post time to comments.

    jamieabmat.jpg



    ]]>     080915 tag:www.crossfit247.com,2008://1.261 2008-09-15T15:59:23Z 2008-09-15T16:02:05Z Normal 0 false false false MicrosoftInternetExplorer4  "The Chief" Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each... peter

    "The Chief"
    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    Post rounds completed for each of the 5 cycles.

    IMG_0725.jpg

    ]]>     080909 tag:www.crossfit247.com,2008://1.260 2008-09-10T16:50:03Z 2008-09-10T17:14:02Z peter
  • Front Squat - build up to a heavy single
  • Tabata Squats - For twenty seconds do as many reps of squats as you can - then rest 10 seconds.
    Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
    The score is the least number of reps for any of the eight intervals.

    • IMG_0811.jpg

    ]]>     080908 tag:www.crossfit247.com,2008://1.259 2008-09-08T20:41:24Z 2008-09-08T20:43:54Z 3 rounds for time:50 KB swings, 55(35)lbs50 Knees to Elbows50 DB push press, 35(25)lbsPost time to comments.... peter 3 rounds for time:
    50 KB swings, 55(35)lbs
    50 Knees to Elbows
    50 DB push press, 35(25)lbs

    Post time to comments.

    IMG_1532.jpg

    ]]>     080904 tag:www.crossfit247.com,2008://1.258 2008-09-04T13:09:44Z 2008-09-04T13:13:34Z Gymnastics work:Ring dipsL sitsPlanche pushupsFrog tucks3 rounds for time:15 Kettlebell swings, 55(35)lbs10 burpeesWorking on the muscleup... peter Gymnastics work:
    • Ring dips
    • L sits
    • Planche pushups
    • Frog tucks
    3 rounds for time:
    15 Kettlebell swings, 55(35)lbs
    10 burpees

    IMG_6859.jpg
    Working on the muscleup

    ]]>     080903 tag:www.crossfit247.com,2008://1.257 2008-09-04T13:07:41Z 2008-09-04T13:09:30Z For time:25 pullups30 deadlifts, 135(95)lbs40 pushups50 situps40 pushups30 deadlifts, 135(95)lbs25 pullupsPost time to comments.... peter For time:
    25 pullups
    30 deadlifts, 135(95)lbs
    40 pushups
    50 situps
    40 pushups
    30 deadlifts, 135(95)lbs
    25 pullups

    Post time to comments.


    ]]>     080828 tag:www.crossfit247.com,2008://1.256 2008-08-28T20:01:07Z 2008-08-28T20:09:10Z 6 rounds for time:15 KB swings15 KB hang high pulls15 1 arm DB snatchesRest for 5 minutes, then.......2 rounds:1 min front plank30s side plank, left side30s side plank, right sidePost time to comments.... peter 6 rounds for time:
    15 KB swings
    15 KB hang high pulls
    15 1 arm DB snatches

    Rest for 5 minutes, then.......

    2 rounds:
    1 min front plank
    30s side plank, left side
    30s side plank, right side

    Post time to comments.
    IMG_6903.jpg

    ]]>     080827 tag:www.crossfit247.com,2008://1.255 2008-08-28T19:58:53Z 2008-08-28T19:59:52Z Front Squat 10-10-10-104 rounds for time:250m row10 pullups10 DB thrusters, 35(20)lbsPost time to comments.... peter Front Squat 10-10-10-10

    4 rounds for time:
    250m row
    10 pullups
    10 DB thrusters, 35(20)lbs

    Post time to comments.
    ]]>     080826 tag:www.crossfit247.com,2008://1.254 2008-08-26T19:38:27Z 2008-08-26T19:40:21Z 5 rounds for time:150 rope jumps20 KB swings, 55(35)lbs15 pushupsAfter that (not for time):3 rounds:10 Overhead situps, 15(10)lb med ball20 Russian twists, 15(10)lb med ballPost time to comments.... peter 5 rounds for time:
    150 rope jumps
    20 KB swings, 55(35)lbs
    15 pushups

    After that (not for time):
    3 rounds:
    10 Overhead situps, 15(10)lb med ball
    20 Russian twists, 15(10)lb med ball

    Post time to comments.
    ]]>     080825 tag:www.crossfit247.com,2008://1.253 2008-08-26T19:36:27Z 2008-08-26T19:38:09Z peter 2 rounds for time:
    • 5 Walking lunge steps + 5 Push Press, (35)20lbs.  Travel 80 yards total.
    • 1/4 mile run
    Post time to comments.
    ]]>