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Wednesday, July 30, 2008

"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

Tuesday, July 29, 2008

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

Monday, July 28, 2008

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

Thursday, July 24, 2008

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


3 rounds for time

Wednesday, July 23, 2008

Jump



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


4 rounds for time

15 thrusters
100 jump rope

Tuesday, July 22, 2008

Double Under workout


We saw Buddy Lee at
the NSCA convention!







20 Double unders
20 squats
20 sit ups

5 rounds for time

Friday, July 18, 2008












Workout

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

For time

Wednesday, July 16, 2008










"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

Monday, July 14, 2008

Rest your arms!

4 Rounds for Time

400 Meter Run
50 Squats

Friday, July 11, 2008

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

Thursday, July 10, 2008

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

Wednesday, July 9, 2008

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

Tuesday, July 8, 2008

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.

Thursday, July 3, 2008

"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, July 2, 2008

Wednesday


Jordan keeps pulling!
You will get that pull-up










5 pistols each leg
10 db cleans
5 box jumps

# rounds in 20 minutes

Tuesday, July 1, 2008

July 1st














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

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