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THURSDAY (70) Posted by: Craig Johnson - 11.20.2008
PR DAY
Core work on ball- 4 corners, knee tucks, st. leg bridges
circuit- 2x8
Wood choppers with 20 lb. DB
superset ea. side- 2x8
Pick 3 events/moves to set a personal best
ie: back squat, 3 min. skips, max push-ups
-Record results in booklet-
Nicole (69) Posted by: Craig Johnson - 11.19.2008
Nicole
As many rounds as you can in 20 minutes of:
400 Meter Run
Max Rep Pull-ups
(68) Posted by: Craig Johnson - 11.18.2008
Push-Jerk
1-1-1-1-1-1-1
( Posted Loads )
Jess Lyman 251 Lbs
Amber Warren 95 Lbs
Toni Lee 100 Lbs
Nate Worth 182 Lbs
Emily Mason 90 Lbs
Pre or Post Work-out
2000 Meter Row
Helen (67) Posted by: Craig Johnson - 11.17.2008
"Helen"
3 Rounds For Time:
400 Meter Run
21 KB Swings
12 Pull-ups
Weight- 24kg-M
16kg-W
Times: Modified:
Nate: 16:21 pull-ups
Steph: 13:30 pull-ups
KJ: 14:17 pull-ups
Maggie: 15:36 pull-ups/KB lbs
Toni R: 14:21 pull-ups/KB lbs
Courtney: 15:55 pull-ups
Dave: 15:07 pull-ups
Heidi: 15:00 Row/pull-ups
Rosie: 12:28 pull-ups
ED: 14:08 pull-ups
Carl W: 13:55 pull-ups
Celeste: 10:00
Craig: 15:08
Matt W: 9:48
Kelly (66) Posted by: Jessica Lowdermilk - 11.14.2008
Kelly
5 Rounds FOR TIME:
400m Run
30 Wall Ball
30 Box Jumps
Warm Up:
Dymo
3-min Jump Rope
Finish:
Stretch
Times:
6am: -- all 6am modified with a 500m row
Bruce: 29:26 (m)
Doug: 28:30 (m)
Nate: 32:47 (m)
Jamee: 36:51 (m)
KJ: 32:10 (m)
9am:
Rosie: 25:53
Kelley: 21:25
Heidi: 28:41
Toni: 29:30 (m)
Jason (65) Posted by: Craig Johnson - 11.13.2008
Jason
(For Time)
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups
Core Day (64) Posted by: Jessica Lowdermilk - 11.12.2008
Core Day:
-Ball Work
-Pick and post a P.R (personal record)
Fight Gone Bad (63) Posted by: Craig Johnson - 11.11.2008
Fight Gone
Bad!!!
3 rounds of 1 minute each station:
Row ( for calories )
Wall Ball
Sumo Deadlift High-Pull
Box Jumps
Push Press
(62) Posted by: Craig Johnson - 11.10.2008
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
TIMES: MODIFIED WITH:
(M) Maggie: 2 rounds in 30mins Pull-ups/Burpees
(M )KJ: 3 rounds in 30 mins Pull-ups
(M) Rosie: 3 rounds in 30 mins Pull-ups
(M) Rob M: 2 rounds in 30 mins Pull-ups
(M) Tom: 49:40 Pull-ups
(M) Heidi: 43:26 Pull-ups
(M) Courtny: 43:53 Pull-ups
(M) Dannette: 43:16 Pull-ups
(M) Rob: 4 1/4 rounds in 45 min Pull-ups
Patrick: 3 rounds in 28:12 mins
Jess: 42:36
Matt: 42:24
Sarah: 4 1/3 rounds in 45 min
Josh: 40:56
Tabata Somethin Else (61) Posted by: Jessica Lowdermilk - 11.7.2008
Tabata Somethin' Else
(Spend 4mins at each station, 20sec of work, 10sec rest)
1 min rest between each exercise
Score by TOTAL number of reps
- Pull-ups
- Push-ups
- Sit-ups
- Squats
Warm up:
5min Row
Finish:
4 Corners
Ball work
Total Scores:
Heidi: 360 (M)
Rosie: 364 (M)
Rob: 334
Matt W: 391
Dannette: 332 (M)
Patrick: 345
Sam: 378
Jess: 321
Celeste: 353
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