Sunday, January 31, 2010
Saturday, January 30, 2010
Saturday January 30, 2010
5 Rounds
500M Row
7 Thrusters (85/135)
Add 20% - 30% of normal thruster weight.
Roster:
Leslie, Odilia, Jen, Mike L. and Paul
500M Row
7 Thrusters (85/135)
Add 20% - 30% of normal thruster weight.
Roster:
Leslie, Odilia, Jen, Mike L. and Paul
Times:
Good Thruster Form (60#)
Friday, January 29, 2010
Friday, January 29, 2010
Run 5k (3.1 miles)
Do this on your own and post your time to comments.
The path around BOTH lakes = 2.8 miles.
View previous times: Nov. 7, 2009 and Nov. 15, 2009
Do this on your own and post your time to comments.
The path around BOTH lakes = 2.8 miles.
View previous times: Nov. 7, 2009 and Nov. 15, 2009
Thursday, January 28, 2010
Wednesday, January 27, 2010
Wednesday January 27, 2010
1-2-3-4-5-6-7-8-9-10
Clean and Jerks (85/135)
with,
5 Pullups
10 Pushups
15 Squats
between every set of Clean and Jerks.
Thanks to Crossfit Santa Clara for this workout.
This workout RX'D is (105/155) if wanting to participate in the competition. Watch the video.
Roster:
Krista, Sarah, Jen, Mike L., Ian and Paul
Times:
Clean and Jerks (85/135)
with,
5 Pullups
10 Pushups
15 Squats
between every set of Clean and Jerks.
Thanks to Crossfit Santa Clara for this workout.
This workout RX'D is (105/155) if wanting to participate in the competition. Watch the video.
Roster:
Krista, Sarah, Jen, Mike L., Ian and Paul
Times:
Tuesday, January 26, 2010
Tuesday, January 26, 2010
AMRAP in 15 minutes
200m Run (sprint)
10 Kettlebells
10 Box Jumps
View previous times:
200m Run (sprint)
10 Kettlebells
10 Box Jumps
View previous times:
Krista, Leslie, Odilia, Jen, Mike L. and Paul
Times:
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Kettlebells,
Metabolic,
Run,
Weights
Monday, January 25, 2010
Sunday, January 24, 2010
Sunday January 24, 2010
20-15-10
400M Run
Deadlifts
Pullups
View Previous Times:
Sunday October 11, 2009
Roster:
Leslie, Jen and Paul
Times:
400M Run
Deadlifts
Pullups
View Previous Times:
Sunday October 11, 2009
Roster:
Leslie, Jen and Paul
Times:
Saturday, January 23, 2010
Saturday, January 23, 2010
30 Thrusters (60/95)
60 Double unders (240 singles)
20 Thrusters
40 Double unders (160 singles)
10 Thrusters
20 Double unders (80 singles)
Roster:
Leslie, Sarah, Jen, Mike L. and Paul
Times:
60 Double unders (240 singles)
20 Thrusters
40 Double unders (160 singles)
10 Thrusters
20 Double unders (80 singles)
Roster:
Leslie, Sarah, Jen, Mike L. and Paul
Times:
Friday, January 22, 2010
Thursday, January 21, 2010
Thursday January 21, 2010
3 rounds
400M Run
10 Clean and Jerks (80/135)
30 Situps
Roster:
Leslie, Krista, Sarah, Jen, Mike L., Ian and Paul
Times:
400M Run
10 Clean and Jerks (80/135)
30 Situps
Roster:
Leslie, Krista, Sarah, Jen, Mike L., Ian and Paul
Times:
Wednesday, January 20, 2010
Wednesday, January 20, 2010
100 Burpee Pullups
or
100 Burpees
100 Pullups
How ever you want to break them up.
Roster:
Leslie, Krista, Odilia, Sarah, Jen and Paul
Times:
or
100 Burpees
100 Pullups
How ever you want to break them up.
Roster:
Leslie, Krista, Odilia, Sarah, Jen and Paul
Times:
Tuesday, January 19, 2010
Monday, January 18, 2010
Monday January 18, 2010
3 Rounds
Minute 1 = Squats
Minute 2 = Pullups
Minute 3 = Squats
Minute 4 = Pushups
Mile Run for Time.
Roster:
Leslie, Krista, Odilia, Jen and Paul
Minute 1 = Squats
Minute 2 = Pullups
Minute 3 = Squats
Minute 4 = Pushups
Mile Run for Time.
Roster:
Leslie, Krista, Odilia, Jen and Paul
Times:
Labels:
1 Mile Run,
Gymnastics,
Pullups,
Pushups,
Squats
Sunday, January 17, 2010
Sunday, January 17, 2010
"Helen"
3 Rounds
400m Run
21 Kettlebells
12 Pullups
View previous times:
Friday November 6, 2009
Roster:
Leslie, Tracy. Sarah. Mike C. and Paul
Times:
3 Rounds
400m Run
21 Kettlebells
12 Pullups
View previous times:
Friday November 6, 2009
Roster:
Leslie, Tracy. Sarah. Mike C. and Paul
Times:
Labels:
Gymnastics,
Helen,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Saturday, January 16, 2010
Friday, January 15, 2010
Friday January 15, 2010
Anyone not able to make the workout, do something with a combination of 2 or 3 of the following. Run, box Jumps, jumprope, pullups, kettlebells, bear crawls, turkish getups and/or wheelbarrel walks (with feet above shoulders). Practice some handstands against a wall. You may also want to try 100 inverted burpees for time. Look up inverted burpee online or call me.
3 Rounds
50M Lunges
50M Broad Jump
200M Run
Meet at 4:00 PM
3 Rounds
50M Lunges
50M Broad Jump
200M Run
Meet at 4:00 PM
Thursday, January 14, 2010
Thursday, January 14, 2010
10 squat cleans
50 situps
8 squat cleans
40 situps
6 squat cleans
30 situps
4 squat cleans
20 situps
2 squat cleans
10 situps
May continue workout back up, for a total time.
Once finished with 10 situps, go to 4 SC and 20 situps, 6 SC and 30 situps, 8 SC and 40 situps and finish with 10 SC and 50 situps.
View previous times:
Monday September 28, 2009
Roster:
Leslie, Krista, Odilia, Sarah, Jen, Mike L. and Paul
Times:

Paul 1 year ago (01/12/09). A couple weeks into CF.



50 situps
8 squat cleans
40 situps
6 squat cleans
30 situps
4 squat cleans
20 situps
2 squat cleans
10 situps
May continue workout back up, for a total time.
Once finished with 10 situps, go to 4 SC and 20 situps, 6 SC and 30 situps, 8 SC and 40 situps and finish with 10 SC and 50 situps.
View previous times:
Monday September 28, 2009
Roster:
Leslie, Krista, Odilia, Sarah, Jen, Mike L. and Paul
Times:
Paul 1 year ago (01/12/09). A couple weeks into CF.



Labels:
Gymnastics,
Situps,
Squat Cleans,
Weights
Wednesday, January 13, 2010
Tuesday, January 12, 2010
Tuesday January 12, 2010
4 Rounds
400M Run
20 Pushups
15 Double Unders (60 Singles)
10 Clean and Jerks
5 Ring Dips
Roster:
Krista, Leslie, Sarah, Odilia, Sandra, Jen, Mike L., Ian and Paul
400M Run
20 Pushups
15 Double Unders (60 Singles)
10 Clean and Jerks
5 Ring Dips
Roster:
Krista, Leslie, Sarah, Odilia, Sandra, Jen, Mike L., Ian and Paul
Times:
Monday, January 11, 2010
Monday, January 11, 2010
3 Rounds
500m Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)
View Previous Times:
Sunday October 25, 2010
Roster:
Leslie, Krista, Tracy, Odilia, Sarah, Jen, Mike L. and Paul
Times:
500m Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)
View Previous Times:
Sunday October 25, 2010
Roster:
Leslie, Krista, Tracy, Odilia, Sarah, Jen, Mike L. and Paul
Times:
Labels:
Gymnastics,
Kettlebells,
Metabolic,
Push Press,
Row,
Weights
Sunday, January 10, 2010
Saturday, January 9, 2010
Saturday January 09, 2010
21-18-15-12-9-6
100' Lunges
Pullups
Situps
View previous times:
Monday November 30, 2009
Roster: Jen, Mike L., Leslie
100' Lunges
Pullups
Situps
View previous times:
Monday November 30, 2009
Roster: Jen, Mike L., Leslie
Friday, January 8, 2010
Friday January 08, 2010
No Class Today. Basketball Practice.
For 20 Minutes, do the following on the Minute every Minute adding 1 rep each, the following minute:
1 Squat, 1 Pushup, 1 Situp
2 Squats, 2 Pushups, 2 Situps
3 Squats, 3 Pushups, 3 Situps
...........
...........
19 Squats, 19 Pushups, 19 Situps
20 Squats, 20 Pushups, 20 Situps
If you can not complete the round in the minute drop the end exercise.
Example:
Round 12 (minute 12) - If you complete 12 Squats, 12 Pushups and 10 Situps drop Situps the next round.
Round 13 (minute 13) - 13 Squats, 13 Pushups
If on round 15 (minute 15) you did 15 Squats and 14 Pushups, drop the pushups for the remainder of the workout.
If it takes 46 seconds to do a round you have 14 seconds of rest.
View Previous Times:
Sunday June 28, 2010
For 20 Minutes, do the following on the Minute every Minute adding 1 rep each, the following minute:
1 Squat, 1 Pushup, 1 Situp
2 Squats, 2 Pushups, 2 Situps
3 Squats, 3 Pushups, 3 Situps
...........
...........
19 Squats, 19 Pushups, 19 Situps
20 Squats, 20 Pushups, 20 Situps
If you can not complete the round in the minute drop the end exercise.
Example:
Round 12 (minute 12) - If you complete 12 Squats, 12 Pushups and 10 Situps drop Situps the next round.
Round 13 (minute 13) - 13 Squats, 13 Pushups
If on round 15 (minute 15) you did 15 Squats and 14 Pushups, drop the pushups for the remainder of the workout.
If it takes 46 seconds to do a round you have 14 seconds of rest.
View Previous Times:
Sunday June 28, 2010
Thursday, January 7, 2010
Wednesday, January 6, 2010
Wednesday January 06, 2010
25 Double Unders (100 Singles)
400M Run
25 Burpees
400M Run
25 Kettlebells
100' Walking Lunges
25 Squats
400M Run
25 Situps
400M Run
25 Double Unders (100 Singles)
View Previous Times:
Thursday October 01, 2009
Roster:
Krista, Sarah, Odilia, Tracy, Jen, Mike l., Mike C. and Paul
Times:
400M Run
25 Burpees
400M Run
25 Kettlebells
100' Walking Lunges
25 Squats
400M Run
25 Situps
400M Run
25 Double Unders (100 Singles)
View Previous Times:
Thursday October 01, 2009
Roster:
Krista, Sarah, Odilia, Tracy, Jen, Mike l., Mike C. and Paul
Times:
Labels:
Burpees,
Gymnastics,
Kettlebells,
Metabolic,
Run,
Situps,
Squats,
Weights
Tuesday, January 5, 2010
Tuesday, January 05, 2010
7 Rounds
7 Thrusters (60/95)
7 Burpees
View previous times:
Monday June 01, 2009
Roster:
Krista, Odilia, Sarah, Mike L., Mike C. and Paul
Times:
7 Thrusters (60/95)
7 Burpees
View previous times:
Monday June 01, 2009
Roster:
Krista, Odilia, Sarah, Mike L., Mike C. and Paul
Times:
Monday, January 4, 2010
Sunday, January 3, 2010
Sunday January 03, 2010
21-18-15-12-9-6-3
Deadlifts
Pushups
Double Unders (Singles X 4)
Roster:
Leslie, Tracy, Sarah, Jen, Mike L., Mike C. and Paul
Times:
Deadlifts
Pushups
Double Unders (Singles X 4)
Roster:
Leslie, Tracy, Sarah, Jen, Mike L., Mike C. and Paul
Times:
Saturday, January 2, 2010
Saturday, January 02, 2010
20 - 15 - 10
200M Run
Wallballs
Kettlebells
Box Jumps
Finish with a 200M Run
Roster:
Leslie, Sarah, Mike L. and Paul
Times:
200M Run
Wallballs
Kettlebells
Box Jumps
Finish with a 200M Run
Roster:
Leslie, Sarah, Mike L. and Paul
Times:
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Metabolic,
Run,
Wallballs,
Weights
Friday, January 1, 2010
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