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