Archive for: October 2007

For time:

20 DB Swings (m:35lb,25f:lb), 1 AbMat Sit-up (feet anchored ok)
19 DB Swings, 2 AbMat Sit-ups
.
.
.
2 DB Swings, 19 AbMat Sit-ups
1 DB Swings, 20 AbMat Sit-ups

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Happy Halloween!

Take the day off and please be safe trick-or-treating and haunting your neighbors.

5 rounds for time:

Run 400 meters
10 Pull-ups
15 Push-ups
20 Squats

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3 rounds for time of:

50 Wall Ball Shots (m:16lb,f:12lb)
50 Slam Balls (m:8lb,f:5lb)
50 DB Swings (m:40lb,f:25lb)

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Beginner Olympic Lifting Clinic - November 17, 2007

Movement:  The Snatch

CrossFit Champions will be holding a beginners clinic on the Snatch, a powerfull olympic lifting movement on November 17, 2007 at 10:00 a.m.

Cost: $50

The clinic will last 3 hours.

Space is limited to 9 participants so sign up quick!

What do you need bring?

For time:

Row 500 meters
50 DB Push Press (m:30s,f:20s)
50 Box Jumps (20in box)
50 GHD Hip Extensions
50 Jumping Pull-ups
50 Wall Ball Shots (m:14lbs,f:10lbs)
50 DB Swings (m:35lb,f:25lb)
Run 400 meters

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“Murph”

For time:

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

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“CrossFit Total”

Back Squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

CF Total = total lbs from the 3 lifts

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3 rounds for time:

30 DB Hang Power Cleans (m:30s,f:20s)
30 Push-ups
Run 600 meters

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10 Sprints for time:

100 meters

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As many rounds in 20 minutes as you can of:

15 Thrusters (m:65lb,f:45lb)
21 Jumping Pull-ups

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Rest up.

Some good workouts coming later this week.