Archive for: January 2008

For time:

21-15-9 of

Wall Ball Shots (m:16lb,f:12lb)
Slam Balls (m:8lb,f:5lb)
Burpees

Post time to comments.

Sorry folks, but we have to cancel Saturday class again this coming weekend.

We apologize for any inconvenience.

Matt & Pam

For time:

20 Overhead Squats (m:45lb,f:30lb), 1 Sit-up
19 Overhead Squats (same weight), 2 Sit-ups
.
to
.
2 Overhead Squats (same weight), 19 Sit-ups
1 Overhead Squat (same weight), 20 Sit-ups

Remember: On the OH Squats, keep the bar (load) directly over your center mass by keeping the shoulders active!  At the bottome, make sure your hips drop below the knees while maintaining good back (if you can’t do this, you need to work on your flexibility!).  On the Sit-ups, it’s ok to anchor your feet if needed.

Post time to comments.

Rest.

3 rounds for time:

Run 800 meters
10 x [5 Push-ups & 5 Box Jumps (24in)]

Post time to comments.

“Fran”

21-15-9 reps for time of:

Thrusters (m:95lb,f:65lb)
Pull-ups

Post time to comments.

4 stations.  Max reps at each station for 1 minute.  At then end of the minute, rotate to the next station without rest (you have to move to the next station fast to maximize rep count).

4 rounds through all stations, with 1 minute rest between rounds.

Stations:

GHD Hip Extensions
Hanging Leg Raises
Turkish Windmills
Ab-mat Sit-ups

Post total rep count from entire workout to comments.

“Helen”

Three rounds for time:

Run 400 meters
21 KB or DB Swings (m:55lb,f:35lb)
12 Pull-ups

Post time to comments.

As many rounds in 20 minutes as you can of:

5 Shoulder Press (.5xBW)
10 Squats (same weight–set it down on your shoulders after last shoulder press rep)
15 Pull-ups

Post number of rounds to comments.

Rest up.  It’s been a tough couple days.

“Murph”

For time:

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

Post time to comments.

Congratulations to Tim and Lisa, who have both completed their New Athlete 1-On-1’s.

We look forward to seeing you both at class!