05/27/10

I.
1 mile run w/20#vest
1 mile run
3 Rounds
30 Squats
20 Lunge Steps
10 Push ups

II.
20 Back Squats 75#

III.
8 Rounds
12 Push ups
12 Sit ups

IV.
1 mile run 20# vest

05/26/10

I.
1 mile run
30 Lunge Steps
20 Squats
400m Run
30 Squats
20 Push ups

II.
Building run
30 reps of each:
Wall Balls (14#)
Push Press (65#)
SDLHP (65#)
Thruster (65#)
Box Jumps
Ring Rows
Sit ups
Building Run
Time: 19:05
Rx = 55#

III.
100 Sit ups
1 mile run

05/25/10

I.
I mile run
3 Rounds
400m Run
30 Lunge Steps
20 Sit ups
10 Jumping Squats

II.
Back Extensions
Weighted Sit ups
Push ups
25-15-5
5-15-25
25-15-5

III.
Run 1 mile

05/22/10

I.
45 Minute Spin

II.
750m Row
30 Squats
20 Push ups

III.
AMRAP 20 minutes
7 ground to overhead (85#)
7 Burpees
7 Pull ups (blue band dead hang)

IV.
2 x 2 minute plank hold

05/21/10

I.
2K Row
30 Lunge Steps
400m Run
30 Squats
20 Push ups

II.
5 Rounds
5 DB Manmakers (25#)
10 DB Snatches (each arm)
15 DB Lunges (each leg)
Time: 23:45

III.
Fun and Games

5/20/10

I.
3 Rounds
500m Row
30 Lunge Steps
20 Squats
10 Push ups

II.
3 Rounds
15 Power Cleans (65#)
15 Burpees
Time: 7:24

III.
4 x 2 minute Plank Holds

5/19/10

I.
45 Minute Spin

II.
400m Run
30 Squats
20 Push ups

III.
3 x
800m Run
30 KB Swings (16kg)
30 Pull ups
Time: Forever

05/16/10

I.
1250m row
30 Squats
20 Push ups
Agility Drill

II.
1 mile run
150 Wall Balls
Time: 16:30

III.
50 Sit ups

05/11/10

I.
2500m Row
3 Rounds
10 Push ups
10 Squats
10 GHD

II.
Front Squats
3-2-2-1-1
115#

III.
Tabata Abs 20:10 x 8
Plank Hold
Sit ups
Flutter Kicks
Sit ups/Plank Holds

05/10/10

I.
1500m Row
2 Rounds
20 Squats
10 Push ups

II.
21-18-15-12-9-6-3
SDLHP (65#)
Burpee
Time: 15:38

III.
50 four count flutter kicks
50 Sit ups

05/09/10

I.
10 minute Row
3 Rounds
30 Lunge Steps
20 Squats
10 Push ups

II.
21-15-9
Deadlifts (135#)
American KB Swings
GHD

III.
100 Sit ups
100 Flutter Kicks

05/08/10

Crossfit Regional Games

AMRAP 20 minutes
5 Pull ups
10 Push ups
15 Squats
Rounds: 13 + 5 pull ups + 1 push up

05/01/10

I.
3/4 mile run

II.
"Filty Fifty"
50 reps of the following:
Box Jumps
Jumping Pull ups
KB swings
KTE
Lunge Steps
Push Presses
Back Extensions
Wall Balls
Burpees
Double Unders
Time: 27:50

III.
Stretch