MONDAY-12/01/08
Posted in General on November 30th, 200850 SQUATS
40 SIT-UPS
30 PUSH PRESS
20 PULL UPS
10 KETTLEBELL SWINGS
*REST 1 MINUTE*
50 WALL-BALLS
40 PUSH UPS
30 K 2 E
20 SDHP
10 BURPEES
FOR TIME
Crossfit Alliance
Greenville, SC
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SATURDAY-11/29/08
Posted in General on November 28th, 200821-15-9
SDHP 95LBS/65LBS
JUMPING SQUATS
MOUNTAIN CLIMBERS
BURPEES
THRUSTERS 95LBS/65LBS
FRIDAY-11/28/08
Posted in General on November 27th, 2008The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles
THURSDAY-11/27/08
Posted in General on November 26th, 2008“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments
WEDNESDAY-11/26/08
Posted in General on November 26th, 200815 BURPEES
3 ROUNDS OF 7 PULL UPS 7 THRUSTERS
12 BURPEES
3 ROUNDS OF 5 PULL UPS 5 THRUSTERS
9 BURPEES
3 ROUNDS OF 3 PULL UPS 3 THRUSTERS
FOR TIME
TUESDAY-11/25/08
Posted in General on November 25th, 2008Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds
MONDAY-11/24/08
Posted in General on November 24th, 20088 wall ball
8 push ups
8 sit ups
200m run
how many rounds in 15 minutes?
SATURDAY-11/22/08
Posted in General on November 21st, 2008“TOYS FOR TOTS”
WORKOUT WILL CONSIST OF EITHER 2 OR 3 MAN TEAMS. ON STARTING, EACH MEMBER WILL COMPLETE 150 AIR SQUATS, 75 SIT UPS,50 PULL UPS (PARTNER ASSISTED IF NEEDED) AND A FARMERS WALK OF A DISTANCE OF 800 METERS(MEN 80LBS WOMEN 60 LBS).
HAVE FUN AND PLEASE BRING A TOY
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