4/25/07

Should've Stayed @ Home

Manmakers X 50
Pull-ups X 50
Burpees X 50
Dips X 50

Sally, Judy, Adelaide, Joe, Jordan, Jarvis, Chris, Ronald, Charles

4/23/07

Cleans 5X5
Various Ab Stuff

Ronald, Chris, Jordan, Shawn, Judy, Sally, Adelaide, Joe, Charles

4/18/07

For Time--

run 400 meters (aprox)
turkish get-ups w/ 20lb dumbbell X 20 (10 ea side)
run 400 meters
pull-ups X 30
run 400 meters
turkish get-ups w/20 lb dumbbell X 20 (10 ea side)
run 400 meters
pull-ups X 30
run 400 meters

Intense, brief and natural.

Chris, Joe, Adelaide, Judy, Jordan, Ronald, Sally, Charles

4/16/07

For Time--

100 squats
100 sit-ups
50 dumbbell swings w/35lbs
50 push-ups
30 pull-ups
30 burpees
20 double-unders
20 handstand push-ups

Chris, Johnny, Joe, Adelaide, Judy, Sally, Ronald, Charles

**Scale as necessary

4/11/07

deadlift 5X1 or 5X3 w/ 5 jump squats in b/t (2:00 rest interval)

dumbbell push-press 5X3 (2:00 rest interval b/t sets)

tabata sit-ups

Chris, Joe, Lance, Randall (sit-ups only), Sally, Kim, Judy, Ronald, Jordan, Charles

**NOTICE**Episcopal track @ 10am on Saturday 4/14 for anyone interested. Call me @ 288-7208 or email me @ tpgbr1@yahoo.com w/questions.

4/9/07

The Prescription--

5 rounds for time--

40lb 1 arm dumbbell snatch X 20 (10 each)
push-ups X 30
squats X 40
billboard run (300-350 meters)

Scaled according to abilities.

Scott, Johnny, Jordan, Sally, Joe, Judy, Chris, Charles

4/4/07

For Time

run 400 meters
100 overhead lunges (PVC)
100 sit-ups
100 push-ups
run 400 meters

Sally, Johnny

Modified from the CrossFit site--

Three Rounds for Time

30 pull-ups
30 dips
30 back extensions
400 meter run

Danielle, Ronald, Charles

**As usual, workouts were scaled (if necessary) by the individual athlete.
Happy Easter!

4/2/07

30-20-10 reps of...

standing broad jumps
handstand push-ups
pull-ups

Scott, Sally, Johnny, Joe, Judy, Chris, Charles

**sub for the handstand push-ups is a dumbbell overhead press w/ dumbbells totaling 1/2 your body weight