Tuesday, April 29, 2008

A-1: Double Front Squat 10x5

A-2: Double Swing 10x5

With 24k kettlebell

Tuesday, April 22, 2008

Weighted Pull ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

All with 24k kettlebell

Monday, April 21, 2008

Walking with 135 lb. overhead

2x 250 ft.

1000 jump ropes

Sunday, April 20, 2008

Michael

Three rounds for time of:

Run 800 meters (up hill with dog)
50 Back Extensions
50 Sit-ups

Time: 28:16



Thursday, April 17, 2008

AbMat Crunches

60 AbMat crunches
50 push ups
40 kettlebell
30 box jumps
20 back extensions
10 pistols

Time:11:48

Tuesday, April 15, 2008

Jump Rope and Crunches

1000 jumps
Time: 8:08

Crunches 3x15 swiss ball
3x15 sb side
3x8 sb reverse

Monday, April 14, 2008

Double Jump Etc

40 double jump
20x L pull up
30 double jump
40 push ups
20 double jumps
60 bird pickers
10 double jumps
80 squats

Time: 15:31

Saturday, April 12, 2008

Jump rope, pull up, push up

Jump Rope 4x 20 seconds work/10 sec. rest

3x 2 min. 5x pull up
5x push up
2min. rest

Saturday, April 05, 2008

CrossFit Total

Back squat, 1 rep (295lbs)

Shoulder Press, 1 rep (150bls) sore shld
Deadlift, 1 rep (315lbs)

Thursday, April 03, 2008

Glute Ham Sit up and Back Ext

5x

25 x glute ham sit up
25x back extension

Time: 13:32
Also did 10min, incline 10, 4mph on treadmill

Tuesday, April 01, 2008

Squat, Box Jump

(60 sec.) Isometric Squat

(20) Box Jumps

(20) Good Mornings

5 rounds for time.

Time: 9:48