Friday 29/10/10

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Fran
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Wednesday 27/10/10

Ten for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Tuesday 26/10/10

For Time:
21-15-9 reps of:
Deadlift (100/70kg)
Overhead Squats (60/40kg)

Running for total time:
5 x 200m (2mins rest between rounds)

Monday 25/10/10

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Saturday 23/10/10

For Time:50 Air Squats
50 Sit-up (abmat)s
200 m Run
40 Air Squats
40 Sit-up (abmat)s
200 m Run
30 Air Squats
30 Sit-up (abmat)s
200 m Run
20 Air Squats
20 Sit-up (abmat)s
200 m Run
10 Air Squats
10 Sit-up (abmat)s
200 m Run

Friday 22/10/10

'Grace'
For Time:
30 Clean and Jerk (60/40 kg)

Thursday 21/10/10

"Bulger"
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Wednesday 20/10/10

5 Rounds for reps (1min each station)
Double Unders
Box Jumps (24inch)
Burpess
Rest

REMINDER - Next week there will be a 5:30pm session from Monday to Wednesday at night also!!!

Tuesday 18/10/10

10 min AMRAP (As Many Rounds as Possible)
6 Thrusters
9 Pullups

Monday 18/10/10

5 Rounds for time:
10 Powerclean 60kg/40kg
10 KB Swings 32kg/ 20kg
10 Toes to Bar / Knees to Elbows

Saturday 16/10/10

For time:800m run (2 laps of the block)
21-15-9 reps of:
Deadlift
Pullups
800m run

Friday 15/10/10

Annie
50-40-30-20 and 10 rep rounds of:
Double-unders,
Sit-ups.

Thursday 14/10/10

5 rounds for time of:
15 Box Jump (24 in.)s
15 Push Presses
200 m Run
30 Wall Balls
2 min Rest

Tabata This!
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tuesday 12/10/10

CrossFit Total
Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Monday 11/10/10

5 rounds for time of:
20 Double Unders
15 Dumbbell Thrusters
10 Knees-to-elbows
5 Burpees

Saturday 9/10/10

Cindy
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats

Friday 8/10/10

Elizabeth
21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Thursday 7/10/10

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Wednesday 6/10/10

5 rounds for time of:
10 Pull-ups
10 Push Presses 30 kg
10 Sumo Deadlift High-pulls 30 kg
10 Ring Dips

Tuesday 5/10/10

5 rounds for time of:
9 Deadlifts 100 kg
12 Burpees
15 Knees-to-elbows
18 Double Unders
200 m Run

Monday 4/10/10

5 rounds, on the 4 minute interval:
Run 400m

Saturday 3/10/10

Jeremy
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats,
Burpees.

Friday 1/10/10

5 Rounds for Time
400m Run
20 Overhead Walking Lunges (20kg/10kg)
20 Kettlebell Swings (24kg/16kg)