10.1.10

CrossFit Training:
1)Front Squat
3-3-3-1-1-1

2) Farmers Walk 50 Ft (Males45 lb plates / Females 35lb DBs or plates)
Burpee 10
Farmers Walk 50 Ft
Burpee 9
Farmers Walk 50 Ft
Burpee 8
……
finish with 1 Burpee

9.29.10

RFC CrossFit Training:
1) Floor Press
3-3-3-1-1-1

2) AMRAP in 12 minutes
5 Pullup
10 Pushup
15 Squat

9.27.10

Training:
1)Deck Power Clean
3-3-3-1-1-1

2) 20-15-10
Barbell overhead squat
Pull-up
Elevated push up

9.24.10

Training:
1) Front Squat
5-5-5-3-3-3

2) 20-16-10-6
Dumbbell Deck Power Snatch (half each arm)
Pull-up

9.22.10

Training:
1) Floor Press
5-5-5-3-3-3

2) 10 Swings
1 Burpee
9 Swings
2 Burpees .....
continue reaching a final round of:
1 Swing
10 Burpees

9.20.10

Training:
1)Deck Power Clean
5-5-5-3-3-3

2) AMRAP in 12 minutes
6 Pull-ups
9 KTE
12 Dumbbell Swings
15 Pushups

9.17.10

Training:
5 Rounds
400 M
30 Goblet Squat
10 Handstand Pushup
100 ft Frog Jump

9.15.10

Training:

400M
30 Overhead Squat
30 Pullup
30 Seated Russian Twist
200 M
20 Overhead Squat
20 Pullup
20 Seated Russian Twist
200 M
10 Overhead Squat
10 Pullup
10 Seated Russian Twist
400 M

9.13.10

Transition week

Good old fashioned CrossFit to transition to a new program next week.

3 rounds
800M
30 Swings
30 Burpees

9.10.10

Training:
1) Back Squat 3x8

2) Squat x 3 on the minute by the minute
Pushup x 3 on the minute by the minute

9.8.10

Training:
1) Bench Press 3x8

2) 5 Rounds
10 Clapping Pushup
15 Squat
10 Barbell Row

9.6.10

No afternoon session today. See you Wednesday.

9.3.10

Training:
1)Back Squat
3 x 8

2) 3 Rounds
400 M
100 ft Walking Lunge
5 Pullup