5 Box Jumps
10 Swings
15 Goblet Squats
20 Jumping Pull-ups
25 Push Presses
30 Deep In & Outs
25 Push Presses
20 Jumping Pull-ups
15 Goblet Squats
10 Swings
5 Box Jumps
Sunday, February 10, 2008
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Blog Archive
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2008
(317)
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February
(25)
- New Month... New Challenge... Looks Can Be Deceiving
- This is good
- This is why Sam abandoned us!!!!!!
- Met-Con ?
- Power-Endurance
- Strength
- Ikea and red markers
- More Met Con
- Lats and Legs
- For Time ?
- Metcon
- Get Strong & An Additional Feb Challenge
- Beyond The Physical Training...
- Friday Morning Fury
- Time Ladders
- Snowy Morning WOD
- Beautiful Butts
- Tomorrow
- Just Keep Moving
- Get ready to Run!
- This will Suck ! Like Good.
- Running Broad Street 2008 with CFP
- Tomorrow
- Batmans Revenge !
- 2/2/2008 WOD
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▼
February
(25)
January Challenge Workout
30 Two Handed Swings
30 Hanging Straight Leg Raises
30 Right Arm Swings
30 Blurpees
30 Left Arm Swings
30 Slam Ball
30 Hand to Hand Swings
30 Box Jumps
30 American Swings
30 Aligator Push Ups
30 Walking Swings
30 OH Walking Lunges
30 Lateral Walking Swings Right
30 Med Ball Cleans
30 Lateral Walking Swings Left
30 Knees to Elbows
30 Hanging Straight Leg Raises
30 Right Arm Swings
30 Blurpees
30 Left Arm Swings
30 Slam Ball
30 Hand to Hand Swings
30 Box Jumps
30 American Swings
30 Aligator Push Ups
30 Walking Swings
30 OH Walking Lunges
30 Lateral Walking Swings Right
30 Med Ball Cleans
30 Lateral Walking Swings Left
30 Knees to Elbows
February Challenge Workout
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Jumping Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Box Jumps
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Squats
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Walking Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Deep In & Outs
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Jumping Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Box Jumps
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Squats
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Walking Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Deep In & Outs
'Estok' Workout
21 KB Swings
21 KB High Pulls
21 KB Snatches
21 KB OH Forward Lunge
9 Burpees
15 KB Swings
15 KB High Pulls
15 KB Snatches
15 KB OH Forward Lunge
15 Burpees
9 KB Swings
9 KB High Pulls
9 KB Snatches
9 KB OH Forward Lunge
21 Burpees
All reps are per arm
21 KB High Pulls
21 KB Snatches
21 KB OH Forward Lunge
9 Burpees
15 KB Swings
15 KB High Pulls
15 KB Snatches
15 KB OH Forward Lunge
15 Burpees
9 KB Swings
9 KB High Pulls
9 KB Snatches
9 KB OH Forward Lunge
21 Burpees
All reps are per arm
March Challenge Workout
The Unilateral Nightmare
10 Lateral Broad Jumps
10 Heavy Push Presses
10 Romanian Deadlifts
30 Knees to Elbows
10 Box Jumps
10 Renegade Rows
10 Pistols
30 Floor Wipers
15 Lateral Broad Jumps
5 Heavier Push Presses
5 Romanian Deadlifts
30 Knees to Elbows
15 Box Jumps
5 Renegade Rows
5 Pistols
30 Floor Wipers
All movements are performed unilaterally.
10 Lateral Broad Jumps
10 Heavy Push Presses
10 Romanian Deadlifts
30 Knees to Elbows
10 Box Jumps
10 Renegade Rows
10 Pistols
30 Floor Wipers
15 Lateral Broad Jumps
5 Heavier Push Presses
5 Romanian Deadlifts
30 Knees to Elbows
15 Box Jumps
5 Renegade Rows
5 Pistols
30 Floor Wipers
All movements are performed unilaterally.
April Challenge Workout
30 Snatches Right
30 Thrusters Right
Run 400m
30 Snatches Left
30 Thrusters Left
Run 400m
30 Push Presses Right
30 Swings Right
Run 800m
30 Push Presses Left
30 Swings Left
Run 800m
30 High Pulls Right
30 Jerks Right
Run 400m
30 High Pulls Left
30 Jerks Left
Run 400m
30 Thrusters Right
Run 400m
30 Snatches Left
30 Thrusters Left
Run 400m
30 Push Presses Right
30 Swings Right
Run 800m
30 Push Presses Left
30 Swings Left
Run 800m
30 High Pulls Right
30 Jerks Right
Run 400m
30 High Pulls Left
30 Jerks Left
Run 400m
May Challenge Workout
100 Box Jumps
100 Snatches, from the floor, alternating hands
50 Sit Ups
100 Med Ball Cleans, ball touches ground
100 Double Push Presses
50 Sit Ups
100 Ring Rows
100 Walk Over Push Ups
100 Snatches, from the floor, alternating hands
50 Sit Ups
100 Med Ball Cleans, ball touches ground
100 Double Push Presses
50 Sit Ups
100 Ring Rows
100 Walk Over Push Ups
Greg's 12 Days of CrossFit Workout
1 Burpee Pull Up
2 Turkish Get Ups
3 Knees to Elbows
4 Wall Ball
5 KB SWINGS
6 Box Jumps
7 Push Presses
8 Med Ball Cleans
9 Double Unders
10 Jumping Lunges
11 Push Ups
12 High Pulls
2 Turkish Get Ups
3 Knees to Elbows
4 Wall Ball
5 KB SWINGS
6 Box Jumps
7 Push Presses
8 Med Ball Cleans
9 Double Unders
10 Jumping Lunges
11 Push Ups
12 High Pulls
17 comments:
Congrats Erik and Lauri. So Jealous. We will all miss you.
Rich and I are bringing the Mountain Bikes out!
Don't have the date yet, but we're having a farewell to the cold weather gathering for them as well. I'll keep you posted.
That's a fantastic couple leaving the East Coast for Cali! Good luck and hope all is well with the new little one.
If Rich and Sam bring their bikes out, is it OK if I bring out my roller disco skates(not to be confused with rollerblades...mine are white...that's it....just white!)...I figure I won't stand out if I'm next to Sam with his training wheels...He needs them after nights of gambling and tomfoolery.
Lauri - Eric, i wish you guys the best! You're going to love it out there... I keep telling myself one day I'm going to move to San Diego (Mission Beach or La Jolla). I've been there like 7 or 8 times over the years and each time i go it feels more and more like home..
Best of luck guys, with the move, with your new family and with the rest of your lives together! Cheers!
Eric, Sammy and I will see you on the trails! Congrats man!
The WOM was less than pretty this morning, at the early hour of 6am in 14 degree weather with howling winds and breath-taking air.
Never the less, it was accomplished in less than 37 minutes by some of us, others under 32 and 30 minutes (Greg and Rich). Nice work guys! And had I not had Rob in my peripheral vision I probably would have slowed down after the 100 Box Jumps, but stayed even with him until the very last DEEP in and out, of course with some words of encouragement at the end.
And to think March is just around the corner.
Umm.. the calluses on my calluses now have calluses...
Thank you WOM..
Waaa!
I spent a lot of time on handcare over the past three days in anticipation of the WOM, so other than being a little tender, my hands don't hate me today.
a$$ o 'clock wasn't too bad. Thanks guys. I can't wait for March.
Rich, Tube Socks and chalk
Jury's still out on tomorrow's 6AM class. My knees tell me to stay in bed but I know better...no pain, no gain! Heineken and Yuengling make good pain relievers that easily rival Aleve and Advil. Can we get Sam and Doc off their asses for a class?
If you offer Heinekin and Yuengling, among other flavors, as bribery you might get them through the door. Although I know that Doc Daddy D was probably marking this morning as a soup morning!
On a side note, my nose still feels frozen from being on the trails for only 30 minutes.
Was the frozen nose from a walk, run, or were ou being chased?!!! Holy Schnikes it's cold out!
Well it started off as a nice little run/walk, and it turned into me chasing Bella through the woods. She gets lots and lots of extra energy when it's cold outside, not sure why she loves it so much.
I will be there tomorrow.
Pam-- Get there early and get that heat on!!
Good to hear from Sam...Got any tips on beating the house?!! or maybe that's where you're secretly training for the Broad Street Run...
so when's class at tonight?
I didn't realize that was my uncle in Sam's photo. What a guy! Sorry to have lost him...
Sammy, You're going to have to hope that JCB gets there early to crank up the heat!
Funny though, this morning we were talking about you turning the heat down all the time.
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