Archive for March, 2009
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Wednesday, March 25th, 2009FILTHY FIFTY 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings (35/25) 50 Lunges 50 K2E 50 Push Press (45) 50 Back Extensions 50 Wall Balls (20/14) 50 Burpees 50 Double Unders
200 Thrusters….For time!
Tuesday, March 24th, 200975/65/55/45 If you put the bar down, you have to do 10 pull ups. No resting the bar on your shoulders, or sitting on the ball. Welcome Kelly!
‘GRIFF’
Monday, March 23rd, 2009‘GRIFF’ for time… 800 M Run Forward 400 M Run Backwards 800 M Run Forward 400 M Run Backwards Great job today everyone! Definitely a new skill for many of you!
Manmakers and Pull-ups…For time!
Sunday, March 22nd, 20091 Manmaker….10 pull-ups 2 Manmakers…9 Pull-ups 3 Mnamakers….8 Pull-ups ………………………….. 1 Man Maker…..10 Pull-ups! for time!
Farming & Cleaning
Saturday, March 21st, 2009Danielle…looking good on her KB swings! This workout was inspired by »BGI CrossFit North For time… 500 M Row 400 M Farmers Walk (40/20) 15 Power Cleans (95/65) 30 Weighted Push Ups (15/10) 45 KB Swings (55/35) 30 Weighted Push Ups 15 Power Cleans 400 M Farmers Walk 800M Run Cynergy KidsFit programs available on [...]
Lunge-Pull-Push
Friday, March 20th, 2009For time…. 100 foot Walking Lunge 21 Pull Ups 21 Push Ups 100 foot Walking Lunge 18 Pull Ups 18 Push Ups 100 foot Walking Lunge 15 Pull Ups 15 Push Ups 100 foot Walking Lunge 12 Pull Ups 12 Push Ups 100 foot Walking Lunge 9 Pull Ups 9 Push Ups 100 foot Walking [...]
Strength Day: Shoulder Press + ‘ANNIE’
Thursday, March 19th, 2009Shoulder Presses 5-5-5-5-5-5 -increase the weight each set until you can no longer complete the full set -record your strength level When complete: ANNIE Double Unders + Sit Ups 50-40-30-20-10
FGB…aka…Fight Gone Bad!
Wednesday, March 18th, 20091 minute at each station with a minute rest between rounds…….. Wall Balls 20/14 SDLHP 75/55 Box Jumps 20 ” Push Press 75/55 Calorie Rowing… 3 Rounds for time!
Nicole
Tuesday, March 17th, 2009Nicole 400M Run MAX Rep Pull Ups AMRAP 20 Minutes *count total number of Pull ups We had many first pull ups today! Great effort everyone! Looking good!
Tim & Tallitha making the news….
Monday, March 16th, 2009check out the article in the Enterprise….. http://www.enterprisenews.com/news/cops_and_courts/x878342247/Whitman-fire-chief-lauds-results-of-fitness-challenge
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