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Thursday, January 31, 2008

Elizabeth


Jordan works on
the tuck sit.







"Elizabeth"

Clean (benchmark weight is 135 for fellas and 95 for the ladies.)
Ring Dips

21-15-9 reps

For time.

Scale your weight as needed. Use the best form possible and
keep the intensity up.

Good luck!

Wednesday, January 30, 2008

pullups, broad jumps, and lunges



Jeff and Trevor learn
Turkish get ups







5 strict pullups
10 standing broad jumps
2 laps speed lunges

5 rounds for time

Tuesday, January 29, 2008


Izzy does push ups
to failure!







20 DB Thruster
5 L-sits (10 sec hold)

3 rounds for time

Monday, January 28, 2008

Squats and Deadlifts
















Back Squat 1-1-1-1-1

Dead Lift 1-1-1-1-1

Saturday, January 26, 2008



Don't forget what
it's all about!








Rest Day

Friday, January 25, 2008

25's















25 Clean and Press 16lb kb
25 Wall Ball
25 GHSU
25 Back Extensions
25 Double Unders


For Time

Thursday, January 24, 2008












50 pullups
50 decline pushups
50 sit ups
50 air squats

for time

Wednesday, January 23, 2008

Fran











"Fran"

21-15-9
Thrusters
Pullups

for time.

Males use 95lbs
Females use 65lbs

Tuesday, January 22, 2008

Hills, Burpees, Pullups 5's




Crossfit Class 1800
Glad to be alive!




5 hills
5 burpees
5 pullups

3 rounds for time

Monday, January 21, 2008

MONDAY



20 GHD Extensions
20 GHD Situps
20 Squats
20 Pushpress

Rounds for Time in 20 minutes

Ski Apache in Ruidoso, NM

Sunday, January 20, 2008

Sunday




Charles has
dropped 12lbs in less
than 3 weeks! Great Work!





Rest Day

Saturday, January 19, 2008

Plyos













20 tuck jumps
10 split lunge jumps
5 single leg bounds (each leg)

perform 4 rounds of this 
follow with 

5 x 100 meter sprints
for time

Friday, January 18, 2008

Kettlebells












1-10-1 db thrusters

then, do 3 rounds for time

20 Kettlebell swings
10 KB push press (each arm)
10 Burpees

Thursday, January 17, 2008






Mike loves the pain!






Double Unders
Situps

50-40-30-20-10 Reps of each

Rounds For Time

Compare to 11/12/07

Wednesday, January 16, 2008

Legs and Burpees








Valerie learns to
deadlift



10 Overhead Squats
2 Laps speed lunges
10 burpees

4 rounds for time

Tuesday, January 15, 2008













10 Ring Dips
10 Renegade Row (each arm)
20 Rocky Crunches

4 rounds for time

Monday, January 14, 2008














30 Hang Cleans
30 Air Squats
10 Hills on Cycle

For time

Sunday, January 13, 2008












Rest Day

Saturday, January 12, 2008













Today is a beautiful day!
Get out and run!

5k

for time

Friday, January 11, 2008












5 Stool Laps
50 Air Squats
50 Reverse Crunch

4x for time

Thursday, January 10, 2008





Trevor does Kb Snatch!
Congrats to LSU Trevor!

National Champions!

"Nancy"

Run 400 meters
15 Overhead Squats (95lb)

5 rounds for time

Wednesday, January 9, 2008





The Lunch Time Gang

Breathing Ladder

1-10-1 Dumbell Thrusters
50Ring Row
50Box Jumps

For Time

Tuesday, January 8, 2008










25 Power Cleans
25 KB Swings
25 Glute-Ham Situps

3 Rounds for time

Monday, January 7, 2008

Monday workout












20 Push ups
10 Lunges (each leg)
20 Back extensions
30 Sit ups
5 rounds for time

Saturday, January 5, 2008

Sprints and Burpees















Sprint 100 meters
10 Burpees

5 rounds for time

2519 S. Lakeline Blvd. Suite 100. Cedar Park, Tx 78613