Friday 090220
February 19, 2009 | 2 Comments
Strict Press 3-3-3-3-3
5 rounds
- 10 Box Jumps
- 5 Hang Squat Cleans with Body Weight
Remember there is NO 5:30 P.M. Class on Friday and NO Suffer on Saturday this week. If you need something to do on Saturday find a park with a pull-up bar and do “Cindy” (20 min max rounds: 5 Pull-ups, 10 Push-ups, 15 Squats).
Scores
Strength Bias Scores
Helen Scores
EmerFit Athletes On The Road
Yesterday we got to see Cody on the main crossfit page. EmerFit regulars John R., Arlen, and Bill E. are also away this week. Check out John at CrossFit San Diego and Arlen at CrossFit Break Away Speed in Houston. Bill is planing to visit a different Houston affiliate this week too.
3-2-1-Go!
March 6, 2008 | 1 Comment
Here is a shot of the 5:30 crew getting started on a couplet of thrusters and swings.
CrossFit was in the Washington Post last week and the article was reprinted by the Denver Post this Sunday. I have a copy at the gym or you can see it online here. The printed copy has more photos of CrossFit Denver.
Tuesday 080129 Evening Class
January 29, 2008 | 1 Comment
Alternate 5×3 Bench Press and Weighted Pull-ups
For 20 minutes rotate through
- 3 Trips Tire Drag
- KB Swings
- DB Cleans
- Rest
Tuesday 080129 Morning Classes
January 29, 2008 | 2 Comments
3×5 Alternated Bench Press and Back Squat
7 rounds
10 DB Cleans
20 KB Swings
Tuesday 080128 All Classes
January 29, 2008 | Comments Off
Alternate 3×5
Back Squat
Bench Press
7 rounds for time:
10 DB Cleans
20 KB Swings
The 7:30 A.M. Class.
Monday 080128 All Classes
January 28, 2008 | 3 Comments
3×5 Alternate back squat and press.
3 rounds for time:
- Row 500m OR 30 swings
- Deadlift X 15 (BW is the ideal load)
- Box Jump X 20
Saturday 080126 CrossFit
January 28, 2008 | 1 Comment
4 rounds with a partner:
Partner 1:
200m Run carrying 20lb ball on shoulder
15 ball slams
200m Run with ball
Partner 2:
KB Snatches
When runner returns both partners do 15 push-up and switch.
Friday 080125 All Classes
January 28, 2008 | Comments Off
3-5 Rounds
Swing, Clean, Snatch, Overhead Squat 5L/R
10 Wood Chops
Swing, Clean, Snatch, Overhead Lunge 5L/R
10 Side Stepping Swings
2 Minutes of Rest
Wednesday 080123 Kettlebells
January 24, 2008 | Comments Off
Row 500m
5 TGUs on each side
3 rounds
6 Bent Over Rows
6 Push-ups
18 Swings
3 rounds
6 Hanging Leg Raises
6 Windmills (3L/R)
18 Swings
3 rounds
6 Jumping Squats
6 Push Presses
18 Swings
Tuesday 080122 Kettlebells
January 23, 2008 | 1 Comment
Static Holds
Lift 2000 lb or 900 kg from the ground to over head using any moves that get the job done. Every 5 reps do 5 swings.
Practice other KB moves, juggling, and bottoms-up work.
