"Helen"

Fitness and Family

WOD

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Feel Free to post your times under blog comments

Tina, is this PrincessFit or CROSSFIT?!

This is NO Princess Fitness Program! Its CrossFIT! Tina T shocked everyone when she made her first attempt at a kipping pull up. After a few swings she GOT HER CHIN OVER THE BAR! Keep pushing yourself Tina!!

WOD

4 Rounds for time

15 Thrusters

Sprint

60 lunges

Sprint

Hard "CORE"

5:30am CrossFit Girls ending with some CORE work while the guys watch.

WOD

"MICHAEL"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

20 kb swings (1 pood)
30 pull ups
40 push ups
50 squats


3 rounds for time

Jump

Check out Buddy Lee at the NSCA National Conference
in Las Vegas, Nevada.


4 rounds for time

15 thrusters
100 jump rope

Double Under workout

We saw Buddy Lee at
the NSCA convention!







20 Double unders
20 squats
20 sit ups

5 rounds for time

Workout

400m Run
200 Squats
150 Jump Rope
100 Push ups
50 V-twists
25 Reverse sit-ups

For time

"Grace"

Clean and Jerk 135 lbs 30 reps

for time

Push Pull deadlift

Deadlift 10 reps
Pullups 10 reps
Push ups 10 reps

As many rounds as possible in
20 minutes

Rest your arms!

4 Rounds for Time

400 Meter Run
50 Squats

OH Squat Basics

Complete all For Time.

45 OH Squats
40 Lunges
35 Handstand Push Ups

30 OH Squats
25 Lunges
20 Handstand Push Ups

15 OH Squats
10 Lunges
5 Handstand Push Ups

PUSH...PULL!

CrossFit Sweat Angel






Increase your bench press weight as you decrease reps. Your last set should be equivalent to your 1 Rep Max.

10 Bench Press
1 Pull Ups
9 Bench Press
2 Pull Ups
8 Bench Press
3 Pull Ups
7 Bench Press
4 Pull Ups
6 Bench Press
5 Pull Ups
5 Bench Press
6 Pull Ups
4 Bench Press
7 Pull Ups
3 Bench Press
8 Pull Ups
2 Bench Press
9 Pull Ups
1 Bench Press
10 Pull Ups

Ouch!

Tillman Training's
4th of July CrossFit group.

We had a blast.




Perform the following

21-15-9 reps/sets of each of the following for time.

wall ball
in an out (paralletes)
renegade row
box jumps
knee to elbow

July 8

We love swings!
Congrats to all those who
competed in the CrossFit games this
weekend. Check it out here.




Today

"Michael"

Run 800m
50 back extensions
50 sit ups

3 rounds for time.

"Cindy"

Mighty Mike is still
CrossFitting!










"Cindy"

5 pull ups
10 Push ups
15 Squats

As Many Rounds as Possible in 20 minutes

Nikki gets it done!

Congratulations to Nikki for completing her
CrossFit level 1 cert.

Check out her photos here.

Wednesday

Jordan keeps pulling!
You will get that pull-up










5 pistols each leg
10 db cleans
5 box jumps

# rounds in 20 minutes

July 1st

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups