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

squats and push ups

Robin shows her handstand form.











50 squats
50 push ups

As many rounds as possible in 20 minutes.

Start 'em Early

MJ does some pull ups









Run 400m
10 burpees
5 pull ups

4 rounds for time

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

Springtime squats

The Fellas try
some kb flips.







Back Squat

5-5-5

3-3-3-3

Thrusters

Good Friday's Workout.

The 6pm gang after a great
workout.





15 Thrusters 65lbs
25 Push ups

4 rounds

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

sprints

Tabata Squat Scores!










Run 10 sprints 100 meters

Burpee Day

Miranda Loves Today's Workout.











10 burpee pullups
run 400 meters
10 burpees

4 rounds for time

Little Colt learns the
handstand.










Push Press 10
Front Squat 10

5 rounds for time

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

Why not Hills?

Jeff does thrusters.







5 Hills
50 Squats
50 Situps

3 Rounds for time.

St. Patricks Day!

10 Rounds for time

10 Medicine Ball Cleans
10 Thrusters 65lbs
10 Pullups

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

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

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

Haley flips the kettlebell










"Fran"

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

21-15-9

For Time

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

CINDY

5 Pull ups
10 Push ups
15 squats



As many rounds as possible in 20 minutes

Hills on the cycle

Joan loves kettlebells






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

3 rounds for time

7's for 5

Khim: A near Pukie experience










7 Hang Cleans
7 Over Head Squats
7 Pull ups


5 rounds for time

Monday

Julie does wall ball










Ring Dips 20
Ring Rows 20
GHSU 20
Back Extensions 20

3 Rounds for Time

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

Leap Year Burpee Friday

Jeff does knees to elbows










Leap Year Workout!

100 Burpees for time