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Lifting Ourselves and One Another

Monthly Archives: March 2009

Tuesday, March 31, 2009

Power Clean – 3, 3, 3, 3, 3, 3

 

Coach’s notes:  Post load for each set to comments.

 

Compare to November 28, 2008

Comments: 15

Monday, March 30, 2009

 

Knees to elbows on the minute

Coach’s notes:  Post number of minutes completed to comments.

Compare to February 23, 2009

 

Comments: 17

Sunday, March 29, 2009

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time of:

Deadlift

Clap Push Up

Clean

Coach’s notes:  Prescribed loads for this workout are deadlift at 1.5 X bodyweight and cleans at 3/4 bodyweight or scale as required.  Post time to complete to comments.

 

Comments: 20

Saturday, March 28, 2009

Snatch – 2, 2, 2, 2, 2, 2, 2

 Coach’s notes:  Post load for each set to comments.

CrossFit Kids classes at CFC HQ-Tues 4:15-5 and Sat 8:45-9:30 for children ages 6-12.  Introduce your child(ren) to the benefits of CrossFit while you do your WOD, and have them show you how fun fitness can be!!  Up to two classes per week for only $50/child/month.  Drop in and try it out for only $15/class.

No Comments

Friday, March 27, 2009

“The Beast” 

 As many rounds in 20 minutes:

 

6 SDLHP

6 Burpees

6 Power Snatch

 

Coach’s notes:  Guys use 65 and gals 45 for the SDLHP and power snatch.  Post number of rounds complete to comments.

 

Compare to October 17, 2008

 

Comments: 20

Thursday, March 26, 2009

Row 1000m

 

Coach’s notes:  Post time to complete to comments.

 

Compare to January 24, 2009

 

Comments: 17

Wednesday, March 25, 2009

 

Back Squat – 3 ,3, 3, 3, 3, 3

 

Coach’s notes:  Post load for each set to comments.

CrossFit Kids classes at CFC HQ-Tues 4:15-5 and Sat 8:45-9:30 for children ages 6-12.  Introduce your child(ren) to the benefits of CrossFit while you do your WOD, and have them show you how fun fitness can be!!  Up to two classes per week for only $50/child/month.  Drop in and try it out for only $15/class.

 

Comments: 18

Tuesday, March 24, 2009

Tabata

 

Push-ups

Deadlift

Double unders

Jumping pull-ups

 

Coach’s notes:  Guys use 135 and gals 95 lbs for the deadlift.  Post reps for each exercise and total reps to comments.

 

Comments: 24

Monday, March 23, 2009

 

5 Rounds for time(s):

 

15 Chest to bar pull-ups

Row 250m

Rest 2:30

 

 

Coach’s notes:  Post time for each round and total time to comments.

 

CrossFit Kids classes at CFC HQ-Tues 4:15-5 and Sat 8:45-9:30 for children ages 6-12.  Introduce your child(ren) to the benefits of CrossFit while you do your WOD, and have them show you how fun fitness can be!!  Up to two classes per week for only $50/child/month.  Drop in and try it out for only $15/class.

 

Comments: 15

Sunday, March 22, 2009

7 Rounds for time:

 

Row 200m

15 KB Swings

15 Sit-ups

 

 

Coach’s notes:  Guys use 1.5 pood (55lbs) and gals 1.0 pood (35 lbs) for the KB swing.  Post time to complete to comments.

 

Comments: 16