Sunday January 31, 2010

REST DAY

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

Times:

Good Thruster Form (60#)

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

Thursday January 28, 2010

REST DAY

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:

Tuesday, January 26, 2010

AMRAP in 15 minutes
200m Run (sprint)
10 Kettlebells
10 Box Jumps

View previous times:

Sunday June 21, 2009

Roster:

Krista, Leslie, Odilia, Jen, Mike L. and Paul

Times:

Monday January 25, 2010

REST DAY

Sunday January 24, 2010

20-15-10
400M Run
Deadlifts
Pullups

View Previous Times:
Sunday October 11, 2009

Roster:
Leslie, Jen and Paul

Times:

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:

Friday January 22, 2010

REST DAY

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:

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:

Tuesday January 19, 2010

REST DAY

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

Times:

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:

Saturday January 16, 2010

REST DAY

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

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.

Wednesday January 13, 2010

REST DAY

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

Times:

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:

Sunday, January 10, 2010

REST DAY

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

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

Thursday January 07, 2010

REST DAY

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:

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:

Monday January 04, 2010

REST DAY

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:

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:

Friday January 01, 2010

REST DAY

HAPPY NEW YEAR!