Wednesday December 31st
Posted in General on December 31st, 2008Warmup :
25 Squats
25 Situps
10 Burpees
Workout: Seagrams Seven
7 Medicine Ball Cleans
7 Pushups
As many rounds as possible in 20 minutes
Crossfit Alliance
Greenville, SC
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MONDAY-12/29/08
Posted in General on December 29th, 2008WARM-UP
5 SQUATS
10 PULL UPS
20 PUSH UPS
3 ROUNDS
WORKOUT
50 SQUATS
RUN 400 METERS
4 ROUNDS FOR TIME
SATURDAY-12/27/08
Posted in General on December 26th, 200810:00AM CLASS
WARM-UP
TABATA KB SWINGS 2 MINUTES
400 METER RUN
2 ROUNDS
WORKOUT
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
December 26th, 2008
Posted in General on December 26th, 2008“Barbara”
Pullups 20
Pushups 30
Situps 40
Squats 50
5 Rounds for time
December 25th
Posted in General on December 25th, 2008Warmup: 100 Squats
Pushup and Situp Ladder up to 20 Reps
Perform 1 repetition of pushups immediately followed by 1 repetition of sitps, then 2 reps up to 20 reps each.
Merry Christmas!
Wednesday December 24th
Posted in General on December 24th, 2008Workout of the Day
Warmup : 100 Squats and 100 Situps
10 Sprawls *
10 Pushups
10 rounds for time
*Sprawls for this workout consist of a burpee without the pushup or the jump. Squat then place hands on the floor and immediately kick the feet back into a pushup position and as quickly as possible return to standing position.
MONDAY-12/22/08
Posted in General on December 22nd, 200830 SDHP
21 KB SWINGS
12 PULL UPS
3 ROUNDS FOR TIME
WEIGHT WILL BE DETERMINED BY YOUR ABILITY LEVEL
SATURDAY-12/20/08
Posted in General on December 19th, 2008POWER CLEAN 5 REPS (135LBS MEN 95LBS WOMEN)
PULL-UPS 5 REPS
400 METER RUN
AMRAP IN 20 MINUTES
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