11.1.10

No 9 am training today.

Total Victory training:
1) Deadlift
5-5-5-3-3-3

2) 3 rounds
200M
20 Stiff Legged Deadlift
20 Goblet Squat

10.29.10

Total Victory Training:
1) Back Squat
3-3-3-1-1-1

2) 4 rounds of
100 ft walking lunge
15 Renegade man makers

10.27.10

There is no 9 am session today

Total Victory Training:
1) Weighted Dip
3-3-3-1-1-1

2) 3 rounds
400M Run
15 Lateral Hop Burpees
15 Pullups

10.25.10

Total Victory Training:
1) Snatch Grip Deadlift
3-3-3-1-1-1

2) 5 rounds
25 Walking Lunge
15 Clapping Pushup
10 Pullup

10.22.10

Total Victory Training:
1) Back Squat
5-5-5-3-3-3

2) 20-15-10
DB Thruster
Pullup

10.20.10

Total Victory training:
1) Weighted Dips
5-5-5-3-3-3

2)400M Run
15 Burpees
10 Pull ups

10.18.10

Total Victory Training:
1) Snatch Grip Deadlift
5-5-5-3-3-3

2) 10,9,. . . 2,1
Pull-ups
Clapping Push ups
Swings

10.16.10

Saturday makeup session. Had one you missed and want to makeup or just feel the need to sweat on Saturday. Come by at 9 a.m.

10.15.10

Total Victory training:
1) Overhead Squat
3-3-3-1-1-1

2) Tabata of
Pullups
Situps
Squats

10.13.10

CrossFit Total Victory Training:
1) Push Press
3-3-3-1-1-1

2) 3 Rounds of
Total your reps
Body weight Bench Press Max reps followed immediately by
Body weight Pull-ups Max reps


Rest roughly 3:00 max between rounds

10.11.10

Training:
1) Power Curl
3-3-3-1-1-1

2) AMRAP in 15:00
5 Barbell Push Press (135#/75#)
5 Pull-up

10.07.10

CrossFit Total Victory
1) Overhead Squat
5-5-5-3-3-3

2)
2 Rounds of Fight Gone Better. Total your Score
~Row Calories
~DB Thruster
~Power Clean
~Box Jumps
~Barbell Push Press

10.05.10

Total Victory CrossFit
1) Push Press
5-5-5-3-3-3

2 5 rounds
200M
20 Burpees

10.4.10

You may have noticed the name change.

Total Victory CrossFit:
1) Power Curl
5-5-5-3-3-3

2) 5 Rounds
6x Deadlift
6x Bent row
6x Hang power clean
6x Front Squat / Push Press aka-Thrusters
6x Push-ups (hands on bar)