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Monday, June 30, 2008

Ring push ups











25 Ring Push ups
10 Ring Dips
5 Pull ups

5 rounds for time

Friday, June 27, 2008

GOOD LUCK NIKKI!


Nikki heads off to Crossfit One World
for her level 1 certification.

Good Luck and Have Fun!








CrossFit Warm up

Push Jerk 5-5-5-5-5

5 x red stripe sprints (100m)
Lunge back


Bottom to Bottom Tabata Squats

Thursday, June 26, 2008

Drop dead legs








Deadlift 10 reps (gals 115, guys 225)
Walking lunges 20 steps

5 rounds for time

Wednesday, June 25, 2008

Run and Push














Push Press 10 reps
run 400m
Push Press 8 reps
run 400m
Push Press 6 reps
run 400m
Push Press 4 reps
run 400m
Push Press 2 reps
run 400m

for time

Tuesday, June 24, 2008

swings











20 swings
50 squats
10 pullups

4 rounds for time.

Monday, June 23, 2008

Montana


Happy Birthday
Montana!

"Michael"













"Michael"

Run 800m
50 back extensions
50 sit ups

3 rounds for time

Friday, June 20, 2008

Filthy














The Filthy Fifty


50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders



For Time

Thursday, June 19, 2008

Squat and Run


Mike does some oly lifts











Back Squat 5-5-5
Run 400
Front Squat 5-5-5
Run 400

Wednesday, June 18, 2008

Double Unders


Handstand push ups








Today

Double Unders 30
Dumbell Thrusters 30

5 rounds for time

Tuesday, June 17, 2008

kettlebells











5 kettlebell snatch each arm
5 kettlebell clean and jerk each arm
20 Kettlebell swings

5 rounds for time

Thursday, June 12, 2008

Get some heat!

Run 400m
20 Wall Ball
40 Steps walking lunges

4 rounds for time!

Wednesday, June 11, 2008

Annie


Darien Loves CrossFit











Today

"Annie"

Double Unders
Sit-ups

50-40-30-20-10

Rep/Rounds for time

Tuesday, June 10, 2008

Back Squats













CFWU


Back Squat

5-5-5-5

3-3-3-3

Monday, June 9, 2008

Push ups and Breathing ladder














15 Handstand Push ups
15 Knees to Elbows

5 rounds for time.

Follow with

Breathing Ladder

1-10-1 DB Thrusters

Friday, June 6, 2008

Kettlebell














50 kb swings
50 Goblet Squats
50 Lunges
50 Burpees

for time

Thursday, June 5, 2008

400, and pullups


Pullup hands!











run 400 meters
25 pullups

4 rounds for time.

Wednesday, June 4, 2008

Thrusters




Thrusters!





CrossFit Warm-up


Thrusters

1-1-1-1-1-1-1

Tuesday, June 3, 2008

7,7,7


Watch Trevor hit a triple under!


Today,

Back Squat 7
Ring Dip 7
Pull up 7


As many rounds as possible in 20 minutes

Monday, June 2, 2008


Hurt so good!











Today

3 Hills
Run 400m

4 rounds for time

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