5/17/2011 Deck of Cards

Deck of Cards

Hearts—-Airsquats
Diamonds-Jumping Lunges
Clubs—–Pushups
Spades—Jumping Jacks (4ct)

FUN, FUN, FUN!!!!

5/16/2011 MONDAY BABY!!

MONDAY BABY!!

5 rounds of
10 Kb Swings 53/35
10 Deadlifts 135/95
10 Stepups 24″
200m run
5 Wall Ball…….20/14……if you drop ball start back at rep #1

This Is The New GRIT


5/13/2011 “Friday the 13th”

“Friday the 13th”

30 min Amrap of:

13 Clean and Jerks 115/75
13 Box Jumps 24/20
13 Walking Lunges(knee must kiss floor)

5/12/2011 2 min Turkish Get-up “Jeremy”

2 min Turkish Get-up

2 mins as many reps as possible with 35 for men and 25 for women

“Jeremy”
Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th. To Jeremy’s parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.

In young Jeremy’s honor the following kid’s workout will be
known from here on as “Jeremy.”

Three rounds, 21-15- and 9 reps, for time of:
Overhead Squats 95/65
Burpees

5/11/2011 Front Squat

Front Squat

5-5-3-3-1-1

5/10/2011 Hang Power Cleans, Ring Dips, Sit-ups

Hang Power Cleans, Ring Dips, Sit-ups

As many rounds as possible in 20 minutes of:

15 Hang Power Cleans 115 lbs
12 Ring Dips
21 ABMAT Sit-ups

5/9/2011 CINDY

CINDY

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

5/6/2011 Burpees, Double Unders, Skin The Cats, Runs, Deadlifts,WallBall

Burpees, Double Unders, Skin The Cats, Runs, Deadlifts,WallBall

30 min Amrap
5 Burpees
30 Double Unders
5 Skin The Cats
300 m Run
5 Deadlifts 225 lbs
10 Wall Balls 20 lbs

5/5/2011 20 min Amrap KB Run K to E Run

20 min Amrap

20 Kb Swings
Run 200m
10 Knees to Elbows
Run 200m