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Workouts

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Feb 12 2010 - Angie

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100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.
1 round(s) for Time

Exercises:
Exercise Details
1. Pull-Ups 100 reps
2. Push Ups 100 reps
3. Situps 100 reps
4. Air Squats 100 reps

Feb 13 2010 - Athlete Graduation

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Holding Exercise (Continous)- RX Exercise --NonRx Exercise-- Reps

Plank- OH Squat (75/45)-- Front Squat (75/45)-- 15
Situps- Push Jerk (95/55) Push Press (75/55)-- 15
MedBall Cleans- SDLHP (95/55)-- KB SDLHP (1.5/1.0)-- 15
PushUps- DL (95/55)-- DB DL (35/25)-- 15
1 round(s) for Reps

Exercises:
Exercise Details
1. Lots of Exercises

Feb 14 2010 - Helen

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400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time
3 round(s) for Time

Exercises:
Exercise Details
1. Run 400.00 meters (1312.4 feet) 1 rep
2. KettleBell Swing Men: 53 lbs. (24.062 kgs.), 21 reps
3. Pull-Ups 12 reps

Feb 12 2010 - test1

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test run
20 round(s) for weight

Exercises:
Exercise Details
1. Push Jerk Men: 110 lbs. (49.94 kgs.),

Feb 10 2010 - Ladder me

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For Time:
400M Row
+
Ladder 10...1 of Hip Hop Burpees (4 touches), Thrusters (95/65), Double Unders (8:1 non-rx), Situps
1 round(s) for Time

Exercises:
Exercise Details
1. Row 400.00 meters (1312.4 feet)
2. Hip Hop Burpees 55 reps
3. Thrusters Men: 95 lbs. (43.13 kgs.), Women: 65 lbs. (29.51 kgs.), 55 reps
4. Double Unders 55 reps
5. Situps 55 reps

Feb 5 2010 - Beat Down Marla

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WOD By Marla
3 Rounds for Time
20 Box Jumps
20 Pull Ups
20 Man Makers (35/20)
3 round(s) for Time

Exercises:
Exercise Details
1. Box Jumps 0.61 meters (2.0 feet) 20 reps
2. Pull-Ups 20 reps
3. Man Makers Men: 70 lbs. (31.78 kgs.), 20 reps

Feb 9 2010 - Front Squat

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Max Weight Single Rep Front Squat
1 round(s) for weight

Exercises:
Exercise Details
1. Front Squat 1 rep

Feb 8 2010 - Overhead Press

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Max Weight Single Rep Overhead Press
1 round(s) for weight

Exercises:
Exercise Details
1. Press 1 rep

Jan 4 2010 - CFS

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AMRAP in 1 min per station:
PwrCleans (135/95)
Pushups
DB Presses (35/20)
Total of 4 Rounds. 1 min rest between rounds.
4 round(s) for Reps

Exercises:
Exercise Details
1. Power Clean Men: 135 lbs. (61.29 kgs.), Women: 95 lbs. (43.13 kgs.),
2. Push Ups
3. Press Men: 70 lbs. (31.78 kgs.), Women: 40 lbs. (18.16 kgs.),
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Want to try CrossFit? Crossfit Strong offers a free introductory class every Saturday at 9:30 AM. The FREE introductory class consists of a detailed description about CrossFit.

Then there will be demonstrations of the exercises that the workout will consist of. A 15-minute warm-up will be next, followed by the Workout of the Day (WOD).

This will be scaled to the individuals fitness level. Feel free to just come observe or jump right in and get a great workout! Call to Confirm.

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