Browsing Archive: January, 2009

FREN!

Posted by Cody Looney on Saturday, January 31, 2009,

21-15-9 reps for time of:

20lb wall ball shots
2pood kettlebell swings

Row...........

Posted by Cody Looney on Saturday, January 31, 2009,

3 rounds each for time of:
Row 400m

rest 90 seconds between round and post total time to comments.

everyone having fun during "Casual Friday"

RAWR!

Posted by Cody Looney on Thursday, January 29, 2009,

3 rounds for time of:
30 box jumps
30 kettlebell swings
run 400m

Heavy

Posted by Cody Looney on Wednesday, January 28, 2009,

Back Squat
3-3-3-3-3
Push Press
3-3-3-3-3

alternating back and forth between exercises, rest as needed between sets, post loads to comments.
Continue reading ...

Looks like "Lynne"

Posted by Cody Looney on Tuesday, January 27, 2009,

Five rounds for max reps of:
135lb deadlift
Push-ups

Post total reps for both exercises to comments.

Pics from last weeks deadlift workout

Oly+MetCon=AWESOME!

Posted by Cody Looney on Tuesday, January 27, 2009,

For time:
5 clean and jerks 135lbs
5 burpees
200m run
5 clean and jerks 135lbs
5 burpees
200m run
5 clean and jerks 135lbs
5 burpees
200m run
5 clean and jerks 135lbs
5 burpees
200m run
5 clean and jerks 135lbs
5 burpees

Continue reading ...

Casual Friday :)

Posted by Cody Looney on Friday, January 23, 2009,

For time:
15 box jumps
1 kettlebell swing
30 sit-ups
13 box jumps
3 kettlebell swings
30 sit-ups
11 box jumps
5 kettlebell swings
30 sit-ups
9 box jumps
7 kettlebell swings
30 sit-ups
7 box jumps
9 kettlebell swings
30 sit-ups
5 box jumps
11 kettlebell swings
30 sit-ups
3 box jumps
13 kettlebell swings
30 sit-ups
1 box jumps
15 kettlebell swings
30 sit-ups

Miss Wike working on her handstands!
Continue reading ...

Rest/Skills Day

Posted by Cody Looney on Thursday, January 22, 2009,

Take today to rest, make up a workout you missed or work on a skill of fitness.
Continue reading ...

Gummy Gams

Posted by Cody Looney on Wednesday, January 21, 2009,

5 rounds for time of:
300m row
30 squats

post times to comments

Deadlift!

Posted by Cody Looney on Tuesday, January 20, 2009,

Dealift
1-1-1-1-1-1-1

post loads to comments

Tobin recovering. Cold concrete never felt sooooooo good.

Continue reading ...

Beat the Clock

Posted by Cody Looney on Monday, January 19, 2009,

With a continuously running clock do one push-up the first minute, two push-ups the second minute, three push-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Repeat immediately with pull-ups.

Post number of minutes completed to comments.

Funky Fours

Posted by Cody Looney on Saturday, January 17, 2009,

For time:
40 wall-ball shots
400 meter run
40 overhead squats
400 meter run
40 pull-ups
400 meter run
40 burpees
400 meter run
40 double unders

post times to comments

Nasty!

Posted by Cody Looney on Friday, January 16, 2009,

For time:
155lb power clean 15 reps
30 ring dips
155lb power clean 12 reps
24 ring dips
155lb power clean 9 reps
18 ring dips
155lb power clean 6 reps
12 ring dips
155lb power clean 3 reps
6 ring dips

post times to comments

Rest/Skills Day

Posted by CrossFit Advantage on Thursday, January 15, 2009,

Take today to rest, make up a workout you missed or work on a skill of fitness.

Continue reading ...

Squat Therapy

Posted by CrossFit Advantage on Wednesday, January 14, 2009,

Spend 10 minutes working on your air squat and then perform

3-3-3-3-3

of either Back Squat, Front Squat or Overhead Squat.

post loads to comments.

Chipper

Posted by CrossFit Advantage on Tuesday, January 13, 2009,

50 double unders
50 wall ball shots
50 jumping pull-ups
50 kettlebell swings
50 push-ups
50 push press (45lbs)
50 double unders

post times to comments