10/31/07

21-15-9

body weight deadlift
burpees
pull-ups

If necessary, modify the weight on the deadlift. Call me at 288-7208 with any questions. Class will be back on schedule on Monday. Have a great night!

10/29/07

Part A
max rounds in 10:00
standing broad jumps X 5
40lb 1 arm dumbbell clean & jerk x 10 (5 ea)

Part B
team push-ups X 150

Part C
team static holds/sit-ups

Peggy, Jordan, Butch, Patrick, Stephen, Dwayne, Dawn, Charles (only team stuff)

Let me know if I messed the reps up on this one. I accidentally erased the workout and my memory is taking a vacation.

10/24/07

For Time--

run 800 meters
dumbbell swing X 100 (30-35lbs)
push-ups X 100
squats X 100
run 800 meters

Dawn, Stephen, Butch, Patrick, Josh, Peggy, Dwayne, Danielle, Jordan, Charles

10/22/07

For Time--
burpees X 25
pull-ups X 50
sit-ups X 100
35lb dumbbell thruster X 50
burpees X 25

Patrick, Stephen, Peggy, Butch, Dwayne, Jordan, Charles

10/17/07

maximum rounds in 20:00

handstand push-ups X 5
40lb dumbbell hang squat clean X 7
burpees X 9

Dwayne, Butch, Josh, Patrick, Emile, Jordan, Brandon, Dan (45lb dbs), Charles (later)

10/15/07

deadlift 3 sets of 5

dumbbell thrusters 3 sets of 5

Stephen, Peggy, Josh, Jordan, Dwayne, Butch, Emile,

10/3/07

overhead press 5 X 5

then...

3 rounds for time

10 handstand push-ups
20 burpees
30 pull-ups
1 lap farmers walk w/ dumbbells equal to body weight
40 sit-ups (glute ham preferably)

Jordan, Butch, Jim, Dwayne
**Some athletes scaled back the rounds.

10/1/07

5 rounds for time

run 400 meters
walking lunges X 30
dumbbell push-press X 15 (dumbbell wt equals 1/2 your body weight)

Patrick, Butch, Dwayne, Peggy, Dawn, Jordan, Stephen (did Linda from CrossFit)