10,9,8,7.6.5.4.3.2.1 of:
Dumbell Squat Clean Thruster (#45/#30)
Push Ups
Wall Ball
Burpees
All classes on WED were scaled to complete the above. All of the afternoon classes of kids, and lunch class too. Times ranged from 21:00 to 35:00.
WED WOD’s
DECEMBER 17, 2008 WEDNESDAY
Emiliegh looks great even when sick. Great set up on the clean shown here.
WOD:
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
I will be out of town tomorrow and Friday at a Level 2 certification for Crossfit. Pray that I don’t throw up, bonk, die or poorly represent [...]
Monday 12/15/08
2 Options Today: “Chloe” or 5 Rounds of:
15 X Hang Power Cleans (#115/#95)
21 X KettleBell Swings (#55/#35)
15 Pull Ups
Congratulations: Many completed as RX!
DECEMBER 15, 2008 MONDAY
Doug and Thomas and Andrea. Thomas and Andrea came back for a visit Saturday. I worked out with them and it brought back memories and pain!
WOD:
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
Friday 12.12.08
Jack is back! Friday morning classes did the hotel workout I did Thursday
3 Rounds (21 - 15 - 9) of:
Dumbell Squat Clean#40 or #45, girls #20 or #25
Dumbell Push Press (same weight)
Dumbell Swing (same weight
1 X 400 run
times ranged from 28 min to 31 minutes. Doug T at #45! Cindy at #25 Jack at #40 [...]
DECEMBER 9, 2008 TUESDAY
Can you tell what classes I’ve taught lately? So proud of these guys. Had them last year and they seem much more focused and hard working. I threw everything I had at them yesterday and they did it all without complaining. Okay, maybe a little complaining, but nothing I don’t hear from my adults. Kids, [...]
From the Road…
Try this workout from the hotel, home, or park. Did this WOD this AM in Memphis.
With a continuous running clock and second hand every 4 minutes complete 4 rounds of:
25 push ups
25 ab mat sit ups (butterfly knees with full reach past toes)
25 air squats
1 minute plank hold (”bows and toes”)
*I was getting approx 15 to [...]
DECEMBER 5, 2008 FRIDAY
Check out Mark at North Georgia Combat link.
WOD:
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Post time to comments.
Modify the muscle ups with 3 pull ups and 3 dips per one muscle up.
WED Night 11/26/2008
10 participants. Each participant picked a exercise they were “thankful” for. Put it on the board for 50 reps of the 10 “thankful” exercises to make the Thanksgiving 500!
Bench Press #65/#45
Push Press #45/#35
Push Ups
Pull Ups
Back Extensions on Physio Balls
Sit ups on Abmat with #15 weight plate
Walking Lunge
Wall Ball #20/#12
Air Squats
5 X 200M runs (no rest [...]
DECEMBER 4, 2008 THURSDAY
Michael doing the kettlebell thing.
WOD:
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Post time to comments.
How was your meeting with Fran? Post to comments.
December 4, 2008
Categories: Comments, Informative, Workouts . . Author: laurahead . Comments: 1 Comment