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Monday, March 31, 2008

Breathing Ladder












Perform a breathing ladder - DB Thrusters 1-10-1

Do 1 thruster, rest 1 breath
Do 2 thrusters, rest 2 breaths
Do 3 thrusters, rest 3 breaths,

Go up to 10, than back down to 1.

30 pull ups
30 Push ups
30 sit ups


For time

Sunday, March 30, 2008

squats and push ups


Robin shows her handstand form.











50 squats
50 push ups

As many rounds as possible in 20 minutes.

Saturday, March 29, 2008

Start 'em Early




MJ does some pull ups









Run 400m
10 burpees
5 pull ups

4 rounds for time

Friday, March 28, 2008

200 for time


Gotta love box jumps











25 Box Jumps
25 Tuck Jump/Pick ups (Dynamax Med Ball)
25 High Knee lifts each leg (Dynamax Med Ball)
25 Sit up throws (Dynamax Med Ball)
25 Wall Ball
25 Back Extensions
25 Ring Rows
25 Kb Swings 1 pood

For Time

Wednesday, March 26, 2008

Springtime squats


The Fellas try
some kb flips.







Back Squat

5-5-5

3-3-3-3

Tuesday, March 25, 2008

Thrusters


Good Friday's Workout.

The 6pm gang after a great
workout.





15 Thrusters 65lbs
25 Push ups

4 rounds

Monday, March 24, 2008

Get Outside to Workout


Carly came back into town
and had to get her Crossfit in.

Julie and Carly do some kettlebell
swings.








50 squats
50 situps
20 steps lunges

4 rounds for time

Sunday, March 23, 2008

sprints


Tabata Squat Scores!










Run 10 sprints 100 meters

Saturday, March 22, 2008

Burpee Day


Miranda Loves Today's Workout.











10 burpee pullups
run 400 meters
10 burpees

4 rounds for time

Friday, March 21, 2008


Little Colt learns the
handstand.










Push Press 10
Front Squat 10

5 rounds for time

Thursday, March 20, 2008

3 Dollars


Lail works on those pull ups.










25 Kettlebell swings 16kg
25 Push ups
25 Knees to Elbows
25 Pull ups

3 rounds for time

Wednesday, March 19, 2008

Why not Hills?



Jeff does thrusters.







5 Hills
50 Squats
50 Situps

3 Rounds for time.

Monday, March 17, 2008

St. Patricks Day!












10 Rounds for time

10 Medicine Ball Cleans
10 Thrusters 65lbs
10 Pullups

Friday, March 14, 2008

Mike is a Dad!


Congratulations to Mike
and Keisha. New parents to
a beautiful baby girl!







50 squats
50 Jack knife Sit ups (10+lb mb)

5 rounds for time

JT


Jordan working up a sweat!










"JT"

Jeff Taylor
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005


Handstand Push ups
Ring Dips
Push ups

21-15-9 reps for time.

For Time

Wednesday, March 12, 2008

Where's Izzy

We miss Izzy around here.
Sadly, there is nobody left to teach
his salsa class.




(Izzy does burpees)




DB Bench Press (60lbs) 20 reps
Rocky sit ups 20 reps

5 rounds for time

Pull up Rack


Tillman Training's new pull up rack!

Now there is room for everyone to do

those pull ups.




5 kb swings left arm
5 kb swings right arm
10 pull ups
20 wall ball
Run 400 meters

5 rounds for time

Tuesday, March 11, 2008

Back in it!




Glad to have Gary and
the Family back in action!




First,
L sits 3 for 15 seconds

Then,

Pull ups 10
Ring dips 10
Kettlebells swings 10


5 rounds for time

Sunday, March 9, 2008


Haley flips the kettlebell










"Fran"

Thrusters (guys 95lbs, gals 65lbs)
Pull ups

21-15-9

For Time

Saturday, March 8, 2008

Annie

Mom holds us all together!





She is my hero!




First:

Thrusters (breathing ladder) 1-10-1

Then

"Annie"

50-40-30-20-10

Double unders
sit ups


For Time

Friday, March 7, 2008

CINDY

5 Pull ups
10 Push ups
15 squats



As many rounds as possible in 20 minutes

Thursday, March 6, 2008

Hills on the cycle




Joan loves kettlebells






5 hills (cycle)
20 Kb swings (guys 24kg, gals 16kg)
20 Push ups

3 rounds for time

Wednesday, March 5, 2008

7's for 5


Khim: A near Pukie experience










7 Hang Cleans
7 Over Head Squats
7 Pull ups


5 rounds for time

Monday, March 3, 2008

Monday


Julie does wall ball










Ring Dips 20
Ring Rows 20
GHSU 20
Back Extensions 20

3 Rounds for Time

Sunday, March 2, 2008

Running

Michael thought that 100 burpees
was not enough. He did the workout twice.
He beat his first time by a minute!

Great Work!
OUCH!



Saturday

Run 5k

Saturday, March 1, 2008

Leap Year Burpee Friday


Jeff does knees to elbows










Leap Year Workout!

100 Burpees for time

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