Thursday 8/30/07

Deck of Cards (back by popular demand! -Troy-)

Shuffle a standard deck of card and get ready to deal one card at a time.

Clubs = Clean and Jerk - med ball, dumbbells or bar
Diamonds = Med Ball toss or Wall Ball Shots
Hearts = Pushups
Spades = Overhead Squat - med ball, pvc or bar

Turn a card and perform that # of reps of the exercise for that suit. Continue turning cards, with no rest between exercises, until the deck is done. When a joker appears, do 10 burpees.

Scaling - Aces = 1 for beginners and 11 for experienced CrossFitters. Also, turn one or two cards face up slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.

Post time to Comments

Wednesday 08//29/07

Warmup - 30 medicine ball clean and press

21-15-12-9 reps of

overhead squat
thruster
snatch

use the same weighted bar for all three exercises, use pvc or broomstick if necessary

Post time to Comments

Tuesday 08/28/07

400M Walking Lunge, post time to Comments

Thursday 823/07

50 reps of the following exercises, for time. Do them in any order but you must complete all 50 reps before moving on. Break into as many sets as needed. Scale down to 30 reps of each

Box Jump
Push Press
Dumbbell Swing
L-Sit/L-Hang - hold 50 seconds total time
Pushup
Deadlift
Snatch - PVC
Lying Elbows to Knees
Pullup
Squat

Post time to Comments

Wednesday 08//22/07

Deadlift 3-3-3-3-3-3-3 reps

Post loads to comments.

Tuesday 08/21/07

Warmup - 30 medicine ball clean and press
Catch in a full squat, stand, then a full press with active shoulders

21-15-9 reps of

Pullups
Pushups
D-Ball Slams

1/2 mile run between sets, so perform

21 reps of pullups, pushups and slams
1/2 mile run
15 reps of pullups, pushups and slams
1/2 mile run
9 reps of pullups, pushups and slams

For time, post time to Comments

Thursday 08/16/07

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Post time to comments.

6:00PM Group Workout

FGB 3 rounds of performing the following exercises for one minute each with no rest in between, one minute rest between rounds. Count the total number of reps of each.

thrusters
hang snatch
pushups
box jumps
DL High pulls

Post total number of reps to Comments