Wednesday, October 31, 2012

Wednesday October 31, 2012

HAPPY HALLOWEEN

AMRAP in 15 Minutes
200M Run
10 Jumping Squats
10 Jumping Lunges
10 Burpees

View Previous Times:
Sunday October 09, 2011

Tuesday, October 30, 2012

Monday, October 29, 2012

Monday October 28, 2012

50 Pullups
75 Situps
50 OH Squats (45#/75#)
75 Double Unders

This is 2 Rounds on the Main Site.

Sunday, October 28, 2012

Sunday October 28, 2012

7 Rounds
200m run
7 Power Cleans (60/95#)
7 Front Squats (60/95#)
7 Push Press (60/95#)

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Tuesday May 01, 2012

Saturday, October 27, 2012

Saturday October 27, 2012

REST DAY

Jenette, Our newest CF Certified Trainer from our group. Congrats! Can you spot her?

Friday, October 26, 2012

Friday October 26, 2012

21-18-15-12-9-6-3
Deadlifts (Body Weight)
Pushups
Double Unders

EVERYBODY TRY THE DOUBLE UNDERS!

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Sunday April 22, 2012

Thursday, October 25, 2012

Thursday October 25, 2012

50 Wallballs (12# @ 9 ft/20# @ 10 ft.)
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")

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Thursday, April 19, 2012

Wednesday, October 24, 2012

Tuesday, October 23, 2012

Tuesday October 23, 2012

800m Run
Then,
10 Rounds
10 Pullups
10 Ring Dips
Then,
800m Run

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Thursday April 26, 2012

Monday, October 22, 2012

Monday October 22, 2012

5 Rounds
12 Push Press (60/95#)
40 meter Shuttle sprint (4 x 10m)
8 Squat Snatch (60/95#)

Make sure on Shuttle Sprints that both both feet pass the line and you touch the ground with one of your hands on each 10M.

Sunday, October 21, 2012

Saturday, October 20, 2012

Saturday October 20, 2012

1000M Row
Rest 4 Minutes
Tabata Dumbbell Thrusters (2X25#/2X45#)

Post Row Time and Total Reps for DB Thrusters.

Tabata Thrusters - With a running clock, perform 20 Seconds of Work followed by 10 Seconds of Rest for 8 Rounds. This will take 4 minutes exactly.

Friday, October 19, 2012

Friday October 19, 2012

1 Mile Run
Rest 3 Minutes
1200M Run
Rest 2 Minutes
800M Run
Rest 1 Minute
400M Run
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Saturday, March 24, 2012

Thursday, October 18, 2012

Wednesday, October 17, 2012

Wednesday October 17, 2012

HAPPY 9th Birthday JENNA!

AMRAP in 12 Minutes
10 SDHP (45#/75#)
7 Situps
5 Burpees

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Sunday April 29, 2012

Tuesday, October 16, 2012

Tuesday October 16, 2012

YOUR DAY!
Practice Something you Suck At or
Max a Lift or
do something on the leaderboard!
IE: Max BJ's in 2 Minutes, 200M Run, Ect.

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Monday, October 15, 2012

Sunday, October 14, 2012

Sunday October 14, 2012

3 Rounds
10 Squat Cleans (80#/135#)
20 Box Jumps (20"/24")

Saturday, October 13, 2012

Saturday October 13, 2012

"Annie"

50-40-30-20-10
Double Unders
Situps

*If doing singles for jumprope, do 3x the amount of double unders (150, 120, 90, 60, 30) and add a 400m run to the beginning and end of the workout.

View Previous Times:
Wednesday June 06, 2012

View previous times w/ run added:
Monday, July 11, 2011

Friday, October 12, 2012

Thursday, October 11, 2012

Wednesday, October 10, 2012

Wednesday October 10, 2012

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees

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Monday July 09, 2012

Tuesday, October 9, 2012

Monday, October 8, 2012

Monday October 08, 2012

25 Walking Lunges
50 Pushups (C2G)
50 Double Unders
25 Knees to Elbows
**5 Rope Climbs (15 feet)
50 Box Jumps (20"/24")
25 OH Squats (40#/65#)
25 Pullups
50 Situps

**May Sub 50 Bicep Curls (40#/65#) for 5 Rope Climbs

Sunday, October 7, 2012

Sunday October 07, 2012

50 Pullups
100 Pushups (Hand Release)
150 Air Squats

Saturday, October 6, 2012

Friday, October 5, 2012

Friday October 05, 2012

"MR. JOSHUA"
5 Rounds
400M Run
30 Situps
15 Deadlifts (125#/205#)

Thursday, October 4, 2012

Thursday October 04, 2012

3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)

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Wednesday June 29, 2011

Wednesday, October 3, 2012

Tuesday, October 2, 2012

Tuesday October 02, 2012

5 Rounds
500M Row
15 Bench Press (80#/135#)

* May Sub 25 Pushups for Bench Press

Monday, October 1, 2012

Monday October 01, 2012

Filthy Fifties
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows (Situps)
50 Push Press (30#/45#)
50 Back Extensions (Good Mornings w/30#/45# Bar)
50 Wallballs (12#@ 9'/20# @ 10')
50 Burpees
50 Double Unders (150 Singles)

View Previous Times:
Wednesday November 23, 2011

Sorry for the late post!