Sunday, October 9, 2011 by Craig
CROSSFIT: Three rounds for time of: 50 Double-unders 25 Wallball “2-fer-1s”, 20 pound ball Target: 5-10 Cap: 15 minutes Finisher: 100 Ab Mat Sit-Ups BOOTCAMP 15 Minute AMRAP Row 250m 10 Burpee Pullups 20 Lunge Jumps 2 lengths broad jumps (Pullup bar to pullup bar)
Wednesday, September 28, 2011 by Craig
CROSSFIT 21-15-9 A: Hang Power Snatch (95#/65#) Sumo Deadlift High Pull (95#/65#) Double Unders 21-15-9 I: Hang Power Snatch (65#/45#) Sumo Deadlift High Pull (65#/45#) Double Unders (3x single unders) 21-15-9 B: Hang Power Snatch (45#/33#) Sumo Deadlift High Pull (45#/33#) Double Unders (3x single unders) Finisher: 5 minutes max Hand stand [...]
Thursday, September 22, 2011 by Craig
CROSSFIT 21-15-9 A: Hang Power Snatch (95#/65#) Sumo Deadlift High Pull (95#/65#) Double Unders I: Hang Power Snatch (65#/45#) Sumo Deadlift High Pull (65#/45#) Double Unders (3x single Unders) B: Hang Power Snatch (45#/33#) Sumo Deadlift High Pull (45#/33#) Double Unders (3x single unders) Finisher: 90 seconds max push ups BOOTCAMP: Run [...]
Wednesday, January 5, 2011 by Craig
Push Press 3 x 10 @ 55%, 1 minute rest between sets Conditioning “Annie” 50-40-30-20-10 reps of: Double Unders Sit ups Beginner Single Unders Intermediate/Advanced as Rx’d Pretty Poison Free CPR and AED Training at CFH Beginner Workout 1 minute Stations: -Pushups (Sub Burpees for advanced) -Situps -Kettlebell Swing -Row (Calories) -Med Ball Front Thrusters [...]
Wednesday, November 24, 2010 by Craig
Skill: Hand balancing – spend 15 minutes working on the progressions from headstand to against the wall handstand to free handstand to handstand on parallettes against the wall Conditioning: 3 rounds for time Beginner – 30 double under (sub 120 single unders) 7 Dumbbell Hang Power Snatch right arm, (30, 20) 7 Dumbbell Hang Power [...]
