Big Pull!!!

Jack with a max pull of 355lbs!!!

1145 7/16/07

Cube of Hell

5 Rds for time:
15 Push ups
Bear Crawl 30m
15 Squat Jumps
Sprint 50m
15 V Ups
Broad Jump 30m
15 Burpees
Sprint 50m

Since I know none of ya'll did it. I changed it up a bit

0600 7/16/2007

Little Murph

800m Run
50 Push Ups
100 Sit Ups
150 Squats
800m Run

Wow has this been a long time!!!

Here are the workouts for the next few days. Sorry I haven't put these up sooner.

Monday 7/9/07
Thruster Madness
1 Truster with 30# or 20# DBs on the first minute and 2 on the second and so on until you are unable to complete the required number in the 60 seconds.

Tuesday 7/10/2007
OH Squat
8-5-5-3-3-2-2-1

Wednesday 7/11/2007

Cube of Hell

5 Rds for time:
15 Push ups
Sprint 50m
15 Broad Jumps
Sprint 50m
15 Burpees
Sprint 50m
15 V ups
Sprint 50m

See you all on Friday at 1145 or Saturday at 0730

Fun in the Field
1 minute at each station, rest between rounds, 3 rounds
Big Rock deadlift
Swings
Jumps over box
Small rock squats
Jumping Pull-ups

Skill Work
swings
ring work

SATURDAY'S CLASS WILL BE HELD AT NATICK HIGH SCHOOL. 7:30-8:30

GRACE
~30 CLEAN & JERK

3X8 PRESS OUTS
2X10 OVER HEAD SQUATS
3X5 JERKS (from behind the head)

Sit/Push- Up Madness

Start with Sit-ups
each minute do that number of reps....
first minute=1 second minute=2....10=10

When you fall off pace move to push ups:Do the same!

21-15-9

Cleans from the hang
Box jumps

A.M.R.A.P. 20

15 plate squats #35
thruster lunges #20
15 swings

Annie...

50~40~30~20~10

Double unders
Sit ups

A.M.R.A.P. 20

8 CLEAN THRUSTERS
16 D.B. SNATCHES (8 ea. arm)
8 REVERSE HYPERS

4/27/2007 1145

OH Squat
5-3-3-1-1-1

WOD
15-12-9
OH Squat
Swings
RDL

4 Rds B2B Tabata Squats

4/25/2007 0600

5 Rds:

400m Run
10 Box Jumps
10 Ball Slams
10 Swings
5 Snatch Grip High Pulls

DIANE
2-15-9 for time

deadlift (#225)
handstand push-ups

EVERY MINUTE ON THE MINUTE...

5 PUSHUPS
10 SITUPS
15 SQUATS

THERE WILL BE CLASS WEDNESDAY MORNING 6-7.

SEE YOU THERE!

4/13/2007 1145

Ami

3rds for time:

400m Run
15 Plate Cleans (#45, #25)
14 Burpees
12 Turkish Get-Ups (#20, #40)

4/11/2007 0600

Run 1 mile for time

Round Robin: 1:30 at each station
Step ups
Overhead split squat
DB RDL
Handstand

4/10/2007 1145

From the Ground Up!
8-6-4
Clean
Press
Front Squat

Barbell Fun
21-15-9

Leg raises
Pull-overs
Floor Press

4/04/2007 0600

4 Rds:

10 DB Clean Thrusters
400m Run
10 Walking Lunges w/ Alternating DB Press

4/03/2007 1145

AMRAP 30

12 Walking lunges with alternating DB Press
10 Weighted Burpees
8 Reverse Hypers

4/02/2007 0600

8 x 3 Front Squat

WOD: For Time
22, 16, 10
Weighted Split Squat Jumps
Pike Push Ups

Practice Split Jerk

3/28/2007 0600

Weight O` The World

Pair up and complete
3 Rds:
25 Swings
20 DB Walking Lunges
15 Wall Ba11
10 Mountain Climbers (4 count)
50M Sprint, 10 Box Jumps, 50M Sprint

One person completes one exercise while the other holds a Barbell locked out overhead, then switch. Progess to the next exercise once both have completed the current one. For each drop of the Bar, the other person does 5 Burpees.

Example: (Person 1) 25 swings, (Person 2) Hold bar--> (Person 1) Holds Bar, (Person 2) 25 Swings --> (Person 1) Walking Lunges, (Person 2) Hold bar--> (Person 1) Hold Bar, (Person 2) Walking lunges and so on for 3 rounds

3/27/2007 1145

AMRAP 20

15 Thrusters
15 V-Ups
15 Ball Slams

3/26/2007 0600

Angry Karen
150 Rage Ball Shots for time

Tripod work to follow

33/21/07 0600

Ami

3rds for time:

400m Run
15 Plate Cleans (#45, #25)
14 Burpees
12 Turkish Get-Ups (#20, #40)

3/20/07 1145

3 Rds for Time:

30 Squats
20 Ball Slams
30 Sit Ups
20 Double Unders


Med Ball ab work

Mon 3/19 0600

21, 15, 9
Deadlift
DB Jerk

Push through this one. A lot of work can be accomplished in a short amount of time.

Wed 3/14 0600

5 x 3 Overhead Squats

WOD
Run 400 m
Tabata Push ups
Run 400 m
Tabata Squats
Run 400 m
Tabata Sit Ups
Run 400 m

Boot camp style fun

1145

For Time:

30 Bear Complexes

0600

50, 40, 30
Sumo Deadlift High Pulls
V-Ups
1 arm DB Clean Thrusters (half the # of reps per arm)

1145

5 Rds:
25 SDHP (#45)
25 Double Unders
25 V-Ups

5 Rds:
10 Weighted Burpees
20 Double Unders
10 Pike Push Ups

Outside Fun

Nice little crisp one....
6 Rds:

8 Goblet Squats
Sprint 50m
8 Swings
Sprint 50m
Rest 30sec.

For time:
10 Rds

10 Deadlifts
10 1 Arm DB Jerks (5 each arm)

Get some!

So I think I may get some more t-shirts. Please use the comments to let me know what you think would be good on back. Some ideas are.....

-We put the F-U in Functional
-You are not a snowflake
-Revolutionary Fitness
-Functionally Driven, Aesthetically Rewarded
-Does my fitness make you look fat?!?
-Don’t cha wish your girlfriend/ boyfriend was fit like me!
-I’ve done every girl put in front of me and all I got was this lousy t-shirt.
-Fast Finisher! (Trust me it’s a good thing)
-I know what my bum does for a living!

Toss in one of your own or vote.

Pukie's Playhouse

5 Rds
1 min at each station and 1 min rest between rounds(FGB Style)

Thruster 45, 95
Ball Slam
Box Jump

Count total reps for scores

The lovely ISABEL...

(30 snatches for time)

See above for a demo of the Snatch. Compliments of Mike's Gym and CrossFit.com.

As many rounds as possible in 20 minutes...

5 Bear Complexes
6 Split squat jumps
8 Burpees

Happy Valentine's Day!

100 Wall Ball/ Slam Ball for time

Break up as necessary...

2/12/2007

21, 15, 9

Deadlifts
Pike Push-ups

Feb. 7, 2007

Tabata Fun!!!!

8 Rounds: 20 sec of work and 10 sec of rest at each station. 1 Minute rest between stations. Final score is the sum of the lowest number of reps performed in a round at each station.

Ball Slams 8lb
Goblet Squats 20lb
Box Jumps
V-Ups

Hi there! It's me again and no I am not dead. Been pretty busy with work and such but here I am. By the way there is one, maybe two spots left for the Mon & Wed 6 am class. Just got back from a killer work trip but I managed 3 days of skiing. It is a fact CrossFit has improved my performance. No longer am I stopping half way down the run screaming and attempting to push all the lactic acid out of my legs by rubbing vigorously. It was awesome! OK down to business:

Easy day
100 squats
100 Sit ups
100 Push ups

I have been gone and I need to break everyone back in gently. OK, break in time is over. Be ready for Wed. I am thinking we will practice Tabata intervals.