11-11-09

3 rounds for time of:

200m run (with 1 - kb, db or plate)
30 hang power snatches #45
200m run (with 1 - kb, db or plate)
30 burpee box jumps 20"

11-10-09 "CFT on the Clock"

4 rounds

1 min each exercise

Back Squat (185/115)
Shoulder Press (95/65) *NO LEGS
Deadlift (225/135)
Rest

2 minute rest between each round

Max reps (add all 4 rounds)
























Jr Crossfit Class and Intro Class

11-9-09

Reps of 21,18,15,12,9,6,3 for time of:

HSPU
L pull ups or strict pull ups

11-7-09 "Helen"

3 rds for time:

400m run
21 kettlebell swings
12 pull-ups

11-5-09

1,000 m row

then 5 rounds of:

15 Push-ups
15 Wall-Balls-am crew 15 Deadlifts (95/65) - pm crew
15 Sit Ups

11-4-09 "2 minute defense: pick your way"

5 rounds

1 power clean
3 squat cleans
2 push jerks
4 wall to wall bear crawls
Completing all 4 exercises 2 times through = 1 round

Rest 1 minute between rounds. Time individual rounds.

weight (135/95)

Options will be chosen randomly. NOT BY PREFERENCE. Option selected will be completed through both rounds.

11-3-09 "9 of spades"

21-15-9 for time of:

Box jumps 24"
KBS (53/35)
SDLHP (75/55)