4 Rounds of:
10 See-Saw Presses
10 Overhead Presses
10 Push Presses
15 Ring Rows
15 Jumping Pull-ups
Overhead Walking Lunges- 50 steps
400 Meter Run
6 AMers:
Mara - 25:11
Brittney - 27:00
Amanda - 23:26
Alana - 21:30
Jen - 23:06
Kate - 23:06
Nick - 27:26
Michael - 26:00
Natalie - 24:00
9AMers:
Anne - 18:36
Joey - 18:50
Jill - 15:30
Kelly - 31:30
Monica - 26:10
Ward - 28:05
Johnnie - 30:08
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2008
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June
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- 10 x 5
- Please Vote for Jason Brown 2008
- Tasty lil' sandwich
- Sufferin' on Saturday
- My New Challenge !
- 4 Rounds of:10 See-Saw Presses10 Overhead Presses1...
- From Christian... with Love
- Pamela's Conditioning
- FGB...sort of.
- A Nation of Wimps
- Dynamic Warm-ups-Various Agility Ladders Drills1 P...
- Sort of a Test Run
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- At Your Own Pace !
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- Code Red
- For Time
- Saturday Sensation (Go ahead Sam...laugh)
- Boo Yah!!!!
- High Heart Rates
- Flying Arm-Locks
- 5 Rounds of:20 Ring Rows10 Kettlebell Deadlifts, 1...
- Glutes and Hams...Just for Sam !
- Jodi Foster ?
- Metabolic Meltdown
- All Sam... All the Time !
- Remember This Person ?
- 060308
- Look at my Dad !
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June
(30)
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
6 comments:
Stewie, I have been trying to remember the name of the book: The God of Small Things, for ages - I loved it too. Thanks for reminding me on your profile - I haven't said "owl" w/o an "n" since reading it years ago...
You might like a book called Disturbances in the Field. I can loan it, if you want - let me know and I'll bring in to CF.
Darn! I forgot to leave my time for today's workout. Did I even sign in? I am lost without Jen or Kate to do it for me...
Amanda, The God of Small Things has been my favorite book since high school. It's so beautiful, and really sad. I wish Arundhati Roy would write more novels. I always love a good book if you want to bring one in for me!
Karen, thanks for the rugby shirt! It's awesome. Unfortunately, I accidentally left it at CF this morning...I will be sure to get it tomorrow AM!
Riddle me this: How did I finish DFL but still get a decent time? Not possible. The times have been fixed! Wait, why am I complaining?
Sara,
I have your shirt. It fits a little tight but I like it...thanks. I'll give it back tomorrow morning.
JenS,
I love the hat, thank you. Pam is jealous.
Pam, you only had to ask!
Rumor has it I will be getting a new shipment of hats soon. If so, Rugby Athletic baseball caps for all! (Er, for some anyway. First come, first serve.)
Jason,
You are cruisin' for a bruisin', my friend! Keep my government name out of this! You are ruining my tough-guy image.
And stop wearing my shirt. That gift was for ME!
Sincerely,
Stu
also known as Stewie, Stuart, Stubot, Stumanji, etc.
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