Saturday, June 18, 2011

CrossFit Regional Workout 6

Warm up:  800 m run, 3 x 5 of
-kte, manmakers 20#/10#

Workout:
row 20 cal
30 burpees

Friday, June 17, 2011

TGIFF

Warm up:  2 min jumprope, 2 rds Cindy

Workout:
10 pull ups
20 swings 55#/35#
30 sit ups
40 double unders
5 RFT

Thursday, June 16, 2011

Dizzy Lizzie

Warm up:  4 x 5 of
mb push ups, ring rows, back ext and sit ups

Skill/focus:  Bench Press
2-3 sets to build load

Wednesday, June 15, 2011

A Row w/ Kelly

Warm up:  400 m run stopping every 100 m for 10 burpees

Workout:
Row 400 m
30 box jumps 24"/20"
30 wall balls 20/14
5 RFT

Tuesday, June 14, 2011

Crazy Dan's 88

Warm up:  1 set of 5 w/ pvc or light load, 1 set of 5 w/ a heavier load

Workout:
11 reps of each exercise

Monday, June 13, 2011

Jaguar Track & Field

Warm up:  400 m run, 25 foot to hand mtn climbers,
2 x 25 m ea:  high knees/butt kicks, bounds/jog back, carioca L/carioca R
2 50's @ 60-70%

Saturday, June 11, 2011

Fuddy Bucket

Warm up:  tmu of burpees / swings 35#/25#
bring out 3 tires/chain up, fill out all buckets and bring outside

Workout:
Teams of 3

Friday, June 10, 2011

3 x 800

Warm up:  run 400 m stopping at 100, 200 and 300 and performing
-10 lunges (5 ea), 10 push ups, 10 squat jumps

Workout: 
3 x 800 m

Athlete of the Month June 2011: Misty M.

Athlete of the Month May 2011: Bill R.

WE'LL MISS YOU BILL!!

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