Monthly Archives: November 2008

50 Box Jumps 45 Pull-ups 40 Dumbbell Thruster, 35 pounds 35 Kettlebell Swings, 1.5 pood 30 Push-ups 25 Double Unders 20 Front Squats, 115 pounds 15 Burpees 10 Turkish Get-ups, 40 pound dumbbell 5 L Pull-ups Reminders Meet in front … Continue reading →

Monday 21-18-15-12-9-6-3 Overhead Squats 95 or 65 pounds Pull-ups Tuesday Run 1 mile or row 2k then 5 rounds of 5 Deadlifts (Use load from the recent Zone Challenge or greater.) 10 Burpees Check out the new AgainFaster article “Belief”. … Continue reading →

36-18-9 reps of: Row (for calories) Push Press, 65 lbs. Knee To Elbows Wall Ball Remember ladies, women’s night out tonight at Tracee’s.

Clean and Jerk 5,000 pounds. Choose a weight and do as many reps as necessary. Brad, another new member, on his way up in a jerk at 40 kg.

3 rounds for time: Run 400m 50 Squats Run 400m 25 Burpees Yes, the blog is a day behind but we have another video!

3 rounds 15 Burpees 10 Hang Snatches 75 lbs. 100 foot human wheelbarrow 5 Ring Dips Robert, one of our newest members, does knee-to-elbows with veteran EmerFitter John Rockwood. Robert works for EmerFit’s neighbor: Benjamin Franklin Plumbing. Look for him … Continue reading →

Snatch Practice 5 rounds 15 Push Jerks 95 or 65 pounds 15 Knee To Elbows Big E gets too much blog love sometimes but this picture just came out too well not to post. Good colors, the “Dad” shirt, and … Continue reading →

Push Press 5-5-5-3-3-2-2-1-1-1 2 minutes max reps of snatch-grip dead-lifts. Use 60% of your 1 rep max for the load. Our November Newsletter will be emailed to you this afternoon. It will include details about our first EmerFit Women’s Night … Continue reading →

“Tabata This” 8 rounds of 20 seconds of exercise followed by 10 seconds of rest of the following movements: Pull-ups Push-ups Squats Sit-ups Rowing (for calories)