SATURDAY April 4, 2009

Congratulations to coach/owner Gene Flynn for winning and setting 2 field records at the Highland games in Florida today while Team Crossfit OBX dominated the Tactical Strength Challenge!!It was a great meet and PR’s were set all over the place!! Thank you everyone for attending and friends/family for the support! Special thanks to Beth Storie and Hannah McOwen for handling the logistical details so that I could compete as well!! Check out the team results:

KEEP UP THE GREAT WORK….ANY MANY MORE SUCCESSFUL COMPETITIONS WILL COME!!

FRIDAY April 3, 2009

THE TACTICAL STRENGTH CHALLENGE IS TOMORROW!!! GOOD LUCK TO ALL COMPETITORS WORLD WIDE AND TO MY AWESOME TEAM THAT IS GONNA KICK SOME SERIOUS BUTT!! PLEASE COME WATCH AND SUPPORT EVERYONE IF YOU CAN MAKE IT!!!

“UP THE RIVER”

3-6-9-12-15-18-21

Burpees

Wall ball

Kettlebell swings

Jumping or kipping pullups

***FOR TIME***

THURSDAY April 2, 2009

REST !!!!!

WEDNESDAY April 1, 2009

RUN 5 K !!!!!!

TUESDAY March 31, 2009

Run .10 mile

50 Kettlebell snatch/15 Body squats 

Run .20 mile

45 Kettlebell snatch/20 Body squats 

Run .30 mile

40 Kettlebell snatch/25 Body squats 

Run .40 mile

35 Kettlebell snatch/30 Body squats 

Run .50 mile

30 Kettlebell snatch/35 Body squats 

Run .40 mile

25 Kettlebell snatch/40 Body squats 

Run .30 mile

20 Kettlebell snatch/45 Body squats 

Run .20 mile

15 Kettlebell snatch/50 Body squats 

Run .10 mile

Kipping pullups to failure

****FOR TIME***

300 abs of choice

MONDAY March 30, 2009

“ANNIE”

Double unders

situps

50-40-30-20-10

***fot time***

FRIDAY March 27, 2009

Run

Speed crunch

Row

Batters

Beat the tire

Agilities

Swimmers

Platform long jumps

Body squats

Jump rope

45/15   x   5 rounds

THURSDAY March 26, 2009

Flex arm hang   x 3  to failure

Strict Lat pull downs   3×12

Bentover barbell row (belly, chest, chin)   3×6

Pullups (strict)   3×20

Dumbell hammer curls   3×8

Clubs   5×5

Ring pushups   3×10

Flex arm hang to failure

300 abs of choice

WEDNESDAY March 25, 2009

“DIRTY THIRTY”

situps                           burpees                        low back ball

pushups                        kb swings                    jump rope

duck unders                   press                           torture rings

body squats                  mtn climbers                overhead squat

pull ups                        jumping lunges              thrusters

lunges                          wall ball                        renegade row

box jumps                    supermans                    sunrise/sunsets

bench dips                    broadways                    side bends

tire flips                        ball slams                     lateral lunges

rope whips                    hanging leg raise           sumo deadlift hipull

30 of each exercise for time!

TUESDAY March 24, 2009

For those training for the Tactical Strength Challenge:

Front squat 7-6-5-4-3-3-3 (heavy)
Rear squat 3×8 (medium weight)
Hex bar deadlift 4×5
Glute ham raise 3×8
Super set:
Leg extensions 3×8
Leg curls 3×8

300 Abs of choice

For Crossfitters:

150 wall ball shots

women=14#     men=20#