7/26/2011 “It’s Up, then It’s Down!”

400m Run
10 Burpees
20 Pullups
30 Pushups
40 Boxjumps 24/20
50 Airsquats
400m Run
50 Airsquats
40 Boxjumps
30 Pushups
20 Pullups
10 Burpees
400m Run

ALERT!!! No 5:15pm Class on Monday night!

The 6:16pm is still a go, so get there!

Skinny Fat…

Every girl thinking about Crossfitting or who already does that thinks Crossfit will make you big and bulky should read this

http://www.crossfitsouthbay.com/2011/05/skinny-fat/

7/13/2011 “Claudia”

“Claudia”

5 rounds of
400m run
20 Kb Swings 53/35

Rx+ use a 70 like Blaine!

7/12/2011 Jumping Deck of Cards

Jumping Deck of Cards

Hearts——-Jumping Air Squats
Diamonds—-Jumping Lunges
Clubs——–Jumping Jacks
Spades——Jumping Pullups
Jokers——-25 Pushups (hand release)

face cards are 10
ace–11

You get your own deck, so go FAST!!!

7/11/2011 Bar and Burpees

21-15-9 of

Hang Power Clean 95/65
Push Press 95/65
Burpees

Firday 7/8/2011 30 min amrap

30 min amrap

Buy-in 800m Run

then

7 Pushups (HL)

14 Knees to Elbows

21 KB Swings 53/35

28 Airsquats

1 Plyometric Box Jump Cycle Up/down/Up/down (20″, 24″, 20″. 12″, 30″, 24″)

7/7/2011 “ManMakers-Pullups”

“ManMakers-Pullups”

1-10 Man Makers 40/25
10-1 Pullups

Don’t worry…..it’s enough!

7/6/2011 “Lots of Stuff”

“Lots of Stuff”

5 rounds of
5 Deadlifts 225/135
20 Mountain Climbers (2ct)
5 Box Jumps 24/20
20 Jumping Jacks
5 Wall Ball 20/14 (Drop the ball and start over at 1)
200m Run

Post WOD rest alittle

25 Power Cleans 135/95

7/5/2011 “Annie Squats with Skin the Cats”

“Annie Squats with Skin the Cats”

Buy in 400m Run
then
50,40,30,20,10 of
Airsquats
Abmats
after each set of reps do
5 Skin the Cats
then
Cash out 400m Run