9:30 Tuesday Thursday Crossfit

Starting NOW Tuesday and Thursday Crossfit at 9:30

Today Aaron and I(Monica) met to discuss our program. We are very excited about working together to make a real crossfit program and not just a workout! Stay tuned!!

Noon Workout

AMRAP
15 min

7 Front Squats
7 Burpee Pull-ups

No Love

Well today would have been my first class back since I have been gone, but no one came. :-(. If anyone is interested in coming or you think anyone else would be interested, the class is on wednesday at 6:30am. I am open to moving the class to another day of the week except for thursday if there is interest in that. Just let me know. chris_dillinger@yahoo.com or just post on the blog.

The workout would have been
21-15-9
Burpees
Box Jumps
KB Swings

you run one lap after every excercize, so you would do a total of 9 laps.

Today we did a workout similiar to one of the games workouts!

15 Squat Cleans
30 Toes to Bar or K2E
30 Box Jumps
15 DB Thrusters
30 Pull-ups
30 Burpees
OH Lunge length of B-Ball court with
25lb or 45lb

We also practiced Double Unders!!
Great Work Monday!!

Things to Come

August 28 will be the Filthy 50 workout so start preparing for Double unders and Back extensions

We are also looking to add other classes to the schedule Not that you will get exactly what you want but please post your requests here or we may not know you have a request.

So Burpees are the Break?

20 Minute AMRAP

5 Ab rollers
7 Burpees
10 Front Squat

Cash out 2 minutes of L hangs

Casey 12
Anderson 11
Nora 10
MC 7
Erin 7

Once again a great time was had by all.

Grip strength

Nora was quite today. That is supposed to mean the workout was sufficient.

Deadlift 21,18,15,12,9,6,3 100-205 were the different weights that were used
KBS 3,6,9,12,15,18,21
Wall Ball 21,18,15,12,9,6,3
Pullup 3,6,9,12,15,18,21

Casey 20:45
Bill 26:20
Nora 26:25
Inger 27:00
Kim 33:36
MC 37:55

Great job everyone. See you Friday

The lonely six pack

10 Knees to Elbows
10 Thrusters 50lb
10 Ab Rollers
10 Burpees

* 5

Then 1 min bicycle situps as a cash out although Inger made these look way too easy.

Inger was the only sole brave enough to show for Aaron's First official workout
her time of 17:24 was very impressive. It was great to have her challenge herself with the 50 Lb thrusters as well

Today was a great turnout!! I brought my redneck rings and ring dips were attempted by all. Bill's were awesome and everyone else put forth a valiant effort!!

3 Rounds

400 m Run
21 Swings
15 K2E
9 Ring Dips

Saturday morning class 7/25/09

The workout today looked easy enough on paper, but once everyone got into it, it turned into a real beast of a workout. Thanks to everyone who came.

5 rounds
15 Snatch
15 Wall Ball
15 Kettle bell Swings