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May 23 2013 - CF1881
start with 3x10 heaviest Deadlift possible
rest 3min
then
50 Walking Lunges (steps)
20 OHS 95/65#
20 T2B
50 Walking Lunges (steps)
10 OHS 95/65#
10 T2B
1 round(s) for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Walking Lunges Steps | 50 reps |
| 2. | OverHead Squat | Men: 95 lbs. (43.13 kgs.), Women: 65 lbs. (29.51 kgs.), 20 reps |
| 3. | toes to bar | 20 reps |
| 4. | Walking Lunges Steps | 50 reps |
| 5. | OverHead Squat | Men: 95 lbs. (43.13 kgs.), Women: 65 lbs. (29.51 kgs.), 10 reps |
| 6. | toes to bar | 10 reps |
May 22 2013 - CF1881
start with 7 min of every min on the min
1 power clean one push jerk , heavy as you can go so warm up well
then 3 rnds
run 200m
10 pull ups
run 200m
15 weighted squat jumps 45/35
3 round(s) for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Run | 200.00 meters (656.2 feet) |
| 2. | Pull-Ups | 10 reps |
| 3. | Run | 200.00 meters (656.2 feet) |
| 4. | weighted squat jumps | 15 reps |
May 21 2013 - Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
3 round(s) for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Run | 400.00 meters (1312.4 feet) |
| 2. | KettleBell Swing | Men: 55 lbs. (24.97 kgs.), 21 reps |
| 3. | Pull-Ups | 12 reps |
May 20 2013 - CF1881
7 rnds
30 sec Double Unders
30 sec power Snatch
rest 1 min
for Reps
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Double Unders | for 00:00:30 min |
| 2. | Snatch | Men: 95 lbs. (43.13 kgs.), Women: 65 lbs. (29.51 kgs.), for 00:00:30 min |
| 3. | rest | for 00:01:00 min |
May 17 2013 - CF1881
4 rnds for time
8 cleans
12 double unders or 36 singles
16 kb swings
rest at a 1:1 ratio so if one round takes 2 min rest for 2 min
4 round(s) for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Clean | 8 reps |
| 2. | Double Unders | 12 reps |
| 3. | KettleBell Swing | 16 reps |
May 6 2013 - CF1881
run 400
overheadsquat 95 pnds 15 reps
5 round(s) for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Run | 400.00 meters (1312.4 feet) |
| 2. | Overhead Press | Men: 95 lbs. (43.13 kgs.), 15 reps |
May 1 2013 - CF1881
17:00 min AMRAP
10 Push ups
10 squats
10 press
10 deadlift
10 pullups
10 box jumps
10 burpees
row 400m/run 400m
for Rounds
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Push Ups | 10 reps |
| 2. | Air Squats | 10 reps |
| 3. | Press | Men: 95 lbs. (43.13 kgs.), 10 reps |
| 4. | Dead Lift | Men: 135 lbs. (61.29 kgs.), 10 reps |
| 5. | Pull-Ups | 10 reps |
| 6. | Box Jumps | 10 reps |
| 7. | Burpees | 10 reps |
| 8. | Row | 400.00 meters (1312.4 feet) |
Apr 24 2013 - CF1881
12,9,6,3
wall balls
pushups
boxjumps
then
row 800m
1 round(s) for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Wall Balls | Men: 20 lbs. (9.08 kgs.), Women: 14 lbs. (6.356 kgs.), |
| 2. | Push Ups | |
| 3. | Box Jumps | |
| 4. | Row | 800.00 meters (2624.8 feet) |
Apr 23 2013 - CF1881
row 250 m
10 pawer cleans 95 pnds
10 KB swings 44 pnds
4 round(s) for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Row | 250.00 meters (820.3 feet) |
| 2. | Power Clean | Men: 95 lbs. (43.13 kgs.), 10 reps |
| 3. | KettleBell Swing | Men: 44 lbs. (19.976 kgs.), 10 reps |
Apr 17 2013 - CF1881
Split Jerk 1-1-1-1-1-1-1 reps
for weight
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | split jerk | 1 rep |
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Want to try CrossFit? Crossfit Strong offers a free introductory class every Saturday at 9:30 AM. The FREE introductory class consists of a detailed description about CrossFit.
Then there will be demonstrations of the exercises that the workout will consist of. A 15-minute warm-up will be next, followed by the Workout of the Day (WOD).
This will be scaled to the individuals fitness level. Feel free to just come observe or jump right in and get a great workout! Call to Confirm.
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