07-01-2010

the 7 deadly (crossfit.com)
7 rounds for time 35 minute cap!

7 handstand push ups/variation box/ball walk etc
7 thrusters 65/115
7 knees to elbows
7 deadlift 115/205
7 burpees
7 kb/db swings 25/55
7 pull ups/variation jumping/ring row

06-30-2010

death by shoulder press
add 1 rep per minute on the minute until failure

06-29-2010

tabata
sit-ups
thrusters
hollow rocks
kb/db swing
box jumps

06-26-2010

3 rounds
run 400 meters
25 push ups
50 air squats
run 800 meters
10 deadlift 225
10 hspu

06-25-2010

everybody make a profile on logsitall.com!

I dedicate this workout to Sandy Clark, a friend first and one of my favorite clients second, who passed away in a motorcycle accident two months after I had my own motorcycle accident. Sandy showed me an ability to push herself that I had only seen in myself and other athletes. She will forever remain an inspiration. I would present her with new challenges every workout. And she would rise to the task and suprise me with her mental and physical strength.

Sandy
Buy in=53 SDLHP 35/75
2 rounds for time
10 burpees
30 DB/KB swings 20/35
10 DB man makers 10/20
50 barbell thrusters 25/45
10 tuck jumps
70 sit ups

06-24-2010

5-4-3-2-1-10-1-20-1-30
Power Clean

06-23-2010

25-15-5
5-15-25
25-15-5
Sumo Deadlift Hi Pull 55/95
Wall balls 15/20

06-22-2010

5 rounds for time
10 overhead lunges each leg
21Push-ups
21 Sit-ups

06-21-2010

Nancy
5 rounds for time
run 400 meters or row 750 meters
Overhead squat 15 reps 45/95

06-19-2010

21-18-15-12-9-6-3
Pull-ups
Push-ups
odd rounds 10 tuck jumps
even rounds 200 meter row

Then
Tabata
KB/DB Swings 15/35
Abmat sit ups

06-18-2010

5-5-5-5-5
Deadlift

Then
15 min amrap
5 burpees
10 KB/DB power cleans
15 air squats

06-17-2010

10 minute AMRAP
10 v-ups
20 anchored sit-ups
30 medicine ball slams

then

(from Wasatch CrossFit)
3 rounds
30 sumo deadlift hi pull @45/75
30 weighted box jumps @10/25

06-16-2010

5 rounds
6 dumbbell snatches rt arm 15/30
6 dumbbell thrusters rt arm 15/30
10 box jumps
6 dumbbell snatches lft arm 15/30
6 dumbbell thrusters lft arm 15/30
10 pull ups

06-15-2010

Team workout
Station 1: Broad jumps
Station 2: Push ups
Station 3: kb/db swings
Station 4: Run to dumpster and back

06-14-2010

refer to 6-12-2010

06-12-2010

Push press
Start with 1 rep then add 1 rep every minute on the minute. Continue until time runs out.
Then
5 rounds
row 500 meters
50 double unders or 100 singles and 5 burpees

06-11-2010

12-9-6-9-12
Thrusters
Pull-ups
Row for x2 Calories

06-10-2010

24-21-18-15-12-9
V-ups
Kettlebell or dumbbell swings
SDLHP
Box Jumps or step ups

06-09-2010

1-10-1-20-1-30
Deadlift

06-08-2010

Team Workout 20 Minutes for max reps
Station 1: Push Press with dumbbells
Station 2: Push ups
Station 3: Row 20 calories
Station 4: Rest

06-07-2010

75 snatches for time (crossfit.com)

then
15 min AMRAP
10 Hollow rocks
20 Abmat sit ups
30 Mtn climbers (15 per side)

6-3-2010

10-9-8-7-6-5-4-3-2-1
Man Makers
1-2-3-4-5-6-7-8-9-10
Burpees

Then

Tabata squats