Archive for December, 2009
TUESDAY December 15, 2009
50 MANMAKERS
***for time***
explanation:
dumbell right row, left row, pushup, squat thrust to stand, dumbell clean, thruster, with weight still overhead right lunge, left lunge…REPEAT!
MONDAY December 14, 2009
Kettlebell thrusters
Sunrise/sunset
Back extensions
Tuck jumps
Ab wheel
Mountain climbers
Dips
Pad lock Row
12 reps of each X 5 rounds for time
FRIDAY December 11, 2009
6-12-18-24-18-12-6
Box jumps
Pushups
Bodysquats
Burpees
Situps
***for time***
GOOD LUCK TO ALL COMPETING TOMORROW IN DURHAM FOR THE NC CROSSFIT CHAMPIONSHIPS!!
WEDNESDAY December 9, 2009
“Dirty Dozen”
Rope whips
Torture rings
Jumping pullups
Walking lunges
Beat the tire
Sumo deadlift hipulls
Burpees
Supermans
Box jumps
Hanging leg raise
Wall ball
Ball slams
50 of each exercise for time!
MONDAY December 7, 2009
Row 500m
Kettlebell Swings x 30
Pushups x 30
Sit ups x 30
X 5 rounds for time
WEDNESDAY December 2, 2009
“Spartan 300 Challenge”
25 pullups
50 deadlifts (135#)
50 pushups
50 box jumps (24″)
50 floor wipers (135#)
50 clean & press (16k)
25 pullups
***for time***
TUESDAY December 1, 2009
Deadlift x 15
Hang power clean x 12
Front squat x 9
Push jerk x 6
X 5 Rounds for time
m= 135# w= 95#
