18-13-8
Ring Row
45# OH Lunge
KB Swing 58#, 40#, 35#
65# Push Press
20" Box Jump
Push up
Jeff 9:05, Adam 11:40, Al 12:41, Landon 12:49, Stephen 13:47, Wes 14:13, Reese 15:59, Trace 16:08, Richard 17:27, Matt 18:01
Tuesday, May 3, 2011
5-1-11
20 Burpee Pull up
60 Bicycle Crunch
20 Burpee Pull up
40 Knees to Elbows
20 Burpee Pull up
40 Sit up
20 Burpee Pull up
Jeff 19:12, Adam 19:20, Stephen 22:19, Wes 22:22
60 Bicycle Crunch
20 Burpee Pull up
40 Knees to Elbows
20 Burpee Pull up
40 Sit up
20 Burpee Pull up
Jeff 19:12, Adam 19:20, Stephen 22:19, Wes 22:22
Saturday, April 30, 2011
They finally got it fixed....
Ok.....now that Blogger finally fixed this thing I can post more workouts...
Coming soon.....
Coming soon.....
Wednesday, March 30, 2011
3-29-11
Tabata - 20 seconds work/10 seconds rest for 8 rounds of: 100# Sandbag Lift Jump Rope V-up Punching Bag Hand Release Push up Run 1.5 miles Jeff, Wes, Matt, Landon, Adam
Sunday, March 27, 2011
3-24-11
3 Rounds: 25 - 95# Power Clean 30 - 45# - Push Press 35 - Knees to Elbows 40 - Squat This workout was performed on 2-13-11, times are posted in ( ) after today's time. Jeff 21:20 (21:56), Adam 23:49 (26:25), Landon 27:52, Wes 41:37 (28:55 - 2 rnds), Matt 42:59 (39:38 - 1 rnd - 1st Crossfit workout)
Friday, March 25, 2011
3-22-11
100 Pull ups
2 mile run
100 Pull ups
This workout is intended to be very difficult. The pull up is one of the most important functional movements. Mastery of it displays exceptional strength compared to your body weight.
When the first 100 pull ups are complete your upper body is screaming, then you set out on the 2 mile run for some active recovery time. At the end of the second mile, you get back on the bar for the second 100 pull ups. Grip strength will begin to fail, you will feel that your body weight has doubled. Push through and finish strong. You will be sore for the next few days.
Adam 36:00, Jeff 37:20 (113 pull ups + 100 Push ups) Landon 38:50 scaled, Reese 40:09 scaled, Richard 42:10 scaled, Matt 43:14 scaled
2 mile run
100 Pull ups
This workout is intended to be very difficult. The pull up is one of the most important functional movements. Mastery of it displays exceptional strength compared to your body weight.
When the first 100 pull ups are complete your upper body is screaming, then you set out on the 2 mile run for some active recovery time. At the end of the second mile, you get back on the bar for the second 100 pull ups. Grip strength will begin to fail, you will feel that your body weight has doubled. Push through and finish strong. You will be sore for the next few days.
Adam 36:00, Jeff 37:20 (113 pull ups + 100 Push ups) Landon 38:50 scaled, Reese 40:09 scaled, Richard 42:10 scaled, Matt 43:14 scaled
3-20-11
2 Rounds of 15 reps each of:
45# Overhead Squat
200# Tire Flip
Russian Twist
Burpee
20" Box Jump
50# Sandbag Clean & Press
When 2 rounds are complete finish with:
200 Jump Rope
100 Push Up
This workout is a task for the whole body. The overhead squats, tire flips, box jumps and sandbag clean work mainly the legs. Russian twists and push ups work the core. Sandbag press and push ups stress the upper body. Burpees and jump ropes work the entire body. This is a good burn for all bodyparts. This is a time priority workout.
Adam 18:25, Jeff 18:26, Benji 25:01, Landon 29:48, Al 30:42, Wes 37:02, Richard 38:01, Matt 41:02
45# Overhead Squat
200# Tire Flip
Russian Twist
Burpee
20" Box Jump
50# Sandbag Clean & Press
When 2 rounds are complete finish with:
200 Jump Rope
100 Push Up
This workout is a task for the whole body. The overhead squats, tire flips, box jumps and sandbag clean work mainly the legs. Russian twists and push ups work the core. Sandbag press and push ups stress the upper body. Burpees and jump ropes work the entire body. This is a good burn for all bodyparts. This is a time priority workout.
Adam 18:25, Jeff 18:26, Benji 25:01, Landon 29:48, Al 30:42, Wes 37:02, Richard 38:01, Matt 41:02
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