3/28/07

5 X 3 of dumbbell thrusters or...

5 X 1 of deadlift

then...

400-450meter run X 4 w/2:00 rest in between

then...

50 v-ups and 50 sit-ups

**Plenty of rest between sets of thrusters or deadlift.

Chris, Judy, Garrett, Joe, Jordan, Johnny (@ the end), Charles

3/26/07

Fight Gone Bad

**This is a CrossFit workout. We subbed dumbbell thrusters for the wall ball and burpees for the row.

1:00 at each station
no rest between stations
3 rounds
1:00 rest between rounds

dumbbell thrusters w 20lbs
sumo deadlift high pull w/75lbs
box jump
push press w/70lbs
burpees

Judy, Joe, Garrett, Scott, Chris, Charles

3/19/07

5 rounds w/2:00 rest in between each round

shuttle run
15 burpees
25 sit-ups

Colton, Joe, Shawn, Chris, Charles

3/14/07

Tabata intervals of the following:

dumbbell swings w/35lbs or less
push-ups
sit-ups
squats

then..

tag team
p1 billboard run
p2 pull-ups until p1 returns
**When p1 returns, the partners switch rolls. This event is scored by dividing the total number of pull-ups by the total time of the workout in seconds.

Scott, Jordan, Judy, Ron, Garrett, Chris, Shawn, Randall, Charles

3/12/07

Max Rounds in 20:00

Manmakers X 10 w/ anywhere from 5lbs to 40lbs dumbbells
pull-ups X 15
billboard run (aprox. 300 meters)

Steven, Judy, Dawn, Joe, Colton, Scott, Chris, Charles

3/5/07

5 Rounds for Time

handstand push-ups X 10
dips X 20
squats X 25

Chris, Ron, Judy, Jordan, Charles

**Let me know if I missed someone. This was a week ago.

3/4/07

Warm-up--
Scale the fence

Then...

10 Rounds for Time

7 pull-ups
7 standing broad jumps
7 v-ups
run 220 meters

**some completed 7 rounds

Judy, John, Jordan, Charles

2/28/07

Technique / Max Effort

overhead squat 5X3
dumbbell military press 5X3

5:00 of...
bear crawl 1 lap
15 sit-ups

Judy, Jordan, Garrett, Joe

Sunday 3/4 @ Catholic High @ 1:00pm