Monday April 30, 2007

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Sunday April 29, 2007

Rest Day

Saturday April 28, 2007

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Friday April 27, 2007

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups
Post rounds completed to comments.

Thursday April 26, 2007

30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Wednesday April 25, 2007

REST DAY

Tuesday April 24, 2007

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

Monday April 23, 2007

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.

Sunday April 22, 2007

Overhead squat 3-3-3-3-3-3-3 reps

Saturday April 21, 2007

REST DAY

Friday April 20, 2007

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.

Thursday April 19, 2007

"MICHAEL"
Three Rounds for Time
Run 800 Meters
50 Back Extensions
50 Sit Ups

Wednesday April 18, 2007

Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps

Tuesday April 17, 2006

Rest Day

Monday April 16, 2007

"Cindy"Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments

April 13 "Rest Day"

CrossFit South Jersey