Saturday, 25 September 2010

For some:  FIGHT GONE BAD 5, at CrossFit 3-2-1 in Brunswick, Maine… starts at 0900.

For others:

3/4 Tabata (Squat, Push, Sit)
6 rds each exercise 20sec work 10sec rest
Squats
Pushups
Situps
Post lowest number for each exercise.

Read more | Comments (0) | September 25th, 2010

Friday, 24 September 2010

Strength:

Front Squat 1-1-1-1-1

Metcon:

Run, Sumo Deadlift High Pulls, Hip Ext, Knees to Elbows
AMRAP in 20 min:
Run 400m
10 Sumo DL High Pulls, 75#
15 Hip Extensions
20 Knees to Elbows

Skill:

Rest for FGB 5

Read more | Comments (0) | September 24th, 2010

Thursday, 23 September 2010

Strength: 

Shoulder Press 3-3-3-3-3, 

Metcon:

Kettlebell Swing, Walking Lunge, Pull Up, Box Jump
AMRAP in 10 minutes:
10 kb swings, 55/35 lbs
20 walking lunges
5 pull-ups
15 box jumps (24 in)

Skill:

Max Calories on C2 in 1 min.

Read more | Comments (0) | September 23rd, 2010

Wednesday, 22 September 2010

Active Rest

Work on a skill or make up a missed workout.

Read more | Comments (0) | September 22nd, 2010

Tuesday, 21 September 2010

Strength: 

Deadlift 3-3-3-3-3, then 15-12-9 reps

Metcon:

Chipper, For Time:
40 Air Squats
Run 400m
20x 75/45lb Push Press
10 Burpees
20 75/45lb Push Press
Run 400m
40 Air squats

Read more | Comments (0) | September 21st, 2010

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