Archive for April, 2009
THURSDAY April 30, 2009
Kettlebell snatch 10 minutes with one hand change and rest in lock out position
REST
Kettlebell jerk 10 minutes with one hand change and rest in rack position
300 abs of choice
WEDNESDAY April 29, 2009
TEAM TIRE FLIP CHALLNGE
-2 teams
-2 300# tires
-a long parking lot
-alot of pushups
-5 rounds!!!!
TUESDAY April 28, 2009
Rear Squat 5×20
Overhead Squat 5×20
Hex bar squat/jump 5×20
Leg extensions 5×20
Leg Curls 5×20
Abs of choice x 100
***keep moving throughout the workout trying to break as little as possible***
MONDAY April 27, 2009
Row
Tuck jumps
Situps
Ball slams
Agilities
Burpees
Rope whips
Windmills
Kettlebell swings
Chain drag
Beat the tire
Wall handstands
45/15 x 4 rounds
SATURDAY April 25,2009
Beautiful day outside…..beach run 5k and 100 abs of choice!!
FRIDAY April 24, 2009
“OPPOSITES ATTRACT”
Ring pushups
Ring pulls
Crunchs
Supermans
Box jumps
Body squats
Speed band curls
Speed band tricep press
Sumo dead lift hi pulls
Kettlebell thrusters
45/15 x 5 rounds
THURSDAY April 23, 2009
KETTLEBELL PREPARATION FOR JUNE MEET IN ATLANTA
3 minute cycle 1 arm KB snatchs…no stopping…goal is 5-10 RPM each arm
REST
3 minute cycle 1 arm(girls) 2 arm(guys) jerks…no stopping…goal is 8-14 RPM each arm
REST
50 1 arm heavy KB swings…right and left…breaking only if necessary
jump rope 10 minutes
***see worldkettlebellclub.com/rankings to determine weight***
WEDNESDAY April 22, 2009
ITS MY BABY BROTHER ADAM’S 30TH BIRTHDAY!!! TEXT HIM AT 757-619-0746 AND WISH HIM WELL OR HARASS THE CRAP OUT OF HIM FOR ME!!
“FILTHY FIFTY”
50 Reps…in any order…of the following exercises. Only catch is that is has to be all 50 before you move on to the next one!!
Box jumps
Push ups
Kettlebell swings
Push press
Sit ups
Beat the tire
Supermans
Inchworms
Dips
Body squats
TUESDAY April 21, 2009
Rear squat 5×5
Front squat 5×3
Overhead squat 5×1….heavy!
Trap bar jumping squats 3×8
Glute ham raise 3×8
Super set: leg extensions and leg curls 3×8
200 Abs of choice
MONDAY April 20, 2009
THE FIRST CROSSFIT WORKOUT IN THE NEW FACILITY!!!! YAY!!!!…Sorry I am in VA for my “real” job and will be back on Thursday! Sara will abuse you in my absence!!!
Row
Ring holds
Rope whips
Suitcase carry
Burpees
Ab flutters
Walking lunges
Pullups
Jump rope
Wall ball
45/15 x 5 rounds
