thrusters-burpee-pull-up-SDHP (crossfit football)

Complete 3 rounds of the following with 1 min rest per round.  For time:

Max Rep db Thrusters @ 15 lbs/20 lbs - 30 seconds on...30 seconds off
Max Rep Burpee - 30 seconds on...30 seconds off
Max Rep Pull Up - 30 seconds on...30 seconds off
Max Rep SDHP @ 45 lbs/ 75 lbs - 30 seconds on...30 seconds off

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We had to divide the 4pm kids' class.  This is the "younger" group.  Turns out that if you do it right...they don't even know they are working out while doing push-ups.  :)

modified "Linda" (CrossFit)

Modified "Linda" by CrossFit

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

deadlift: 1 1/2 body weight (or as heavy as is safely possible)

bench press: body weight (or as heavy as is safely possible)

pull-ups: body weight (or as heavy as is safely possible)

Set up three stations and storm through for time.

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Kristi's been doing her pull-ups.  Frickin impressive!  Please send pics of your hands. 

run-push-pull-sit

Complete 4 rounds of the following - for time:

Run 400 meters (.25 miles) fast!

25 - Overhead Press / 30 lbs female - 65 lbs male

25 - Underbar pull-up / BW 

25 - Sit-ups

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What I said was, "when doing this movement, my only rules are that you have to let your arms out completely straight, and you have to pull all the way up until your wrists are even with your armpits." 

What Jess (and others) heard was, "it's okay to do the limbo." 

3/28/09 workout

run 2 mi

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GO FOR IT!

3/27/08 workout

"Tabata time"

do 8 rounds of 20 seconds work followed by 10 seconds rest of the following:

run
push-ups
sit-ups
heavy band pull down
squats

record total reps completed for each to comments

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Jess grits her teeth and completes a damn decent one-arm-snatch!  Nikki (behind) looks defeated but don't let her fool you - chick can POUND a workout!

 

See what I mean?  That is 115 lbs she's pickin up there...she's only about 5'1". 

  

"NO WAY, Neil!"..."You'd better not snap a...DAMMIT!"  BTW, Tracey (on the R) is down 2 pant sizes in 4 weeks. Congrats Tracey!  Thanks for letting us be a part of this with you, woman! 

3/26/09 workout

21 - 15 - 9 reps of:

sumo dead lift high pull - 45/75
OH db press - 20/30
Australian pull-ups

run 1mi. or row 2000m

post times for each to comments

to see video demos of each exercise, please login

3/25/09 workout

"gunslinger"

for time:
10-8-6-4-2
deadlift (AHAP)
single arm kettlebell snatch (25/35)

20-18-16-14-12
gunslingers (18/25)

post time to comments. 

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It was a yard sale after the plate clean and double under workout.  3 down! 

Liz and Kat...why you on your backs looking so...pukie? 

Oh, that's why...strong work chica's. 

3/24/09 workout

5 rounds for time:

25 plate cleans (25/45)
25 double unders (or 75 singles)

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I should really start putting Bridget's (in the pink writing her score on the board) name down a little lower so she can reach it.  I have found that Kid's will kill or die for points.  I don't even think they knew they were working out that day. 

I love training these kids. 

3/23/09 workout

"century"

for time:
100 squats
100 sit-ups
100 back extensions
100 push-ups
100 lunges

post time to comments. 

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Not bad shoulder definition for a 3 year old!

rest day

Good strong work this week.  You deserve a day off.