Assuming you ran part of the 35 miles this weekend and then put all of your effort into Badger yesterday, from CFEndurance… 3 sets with light to medium weight of: GHD Sit ups, 15 reps (extend knees aggressively) GHD Hip Extensions, 15 reps KB/DB Swings, 15 reps Bench Press, 15 reps Pull ups, 15 reps [...]
Archive for October, 2011
“Badger“ Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Post time to comments. Compare to July 1, 2011
The gym will be closed today. All trainers are heavily involved with the West Tennessee Patriot Run. I encourage you to come out and join us. You can check out the Patriot Run facebook page (using the link to the left) for details.
Run 400 meters 50 Squats Post time to comments. Compare to August 11, 2011 **Note: If you are involved in the West TN Patriot Run tomorrow, I encourage you to rest today and hydrate and stretch in preparation for the event.
21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. Compare to July 29, 2011 or June 14, 2011
Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters Kristan Clever 39:31, Eric Miller 41:43, Rebecca Voigt 44:19, Pam Eamranond 49:45, Katie Hogan 51:29. Post time to comments. photo courtesy of www.crossfit.com U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to [...]
Hey guys, I have a couple of announcements… Don’t forget we will be CLOSED this Saturday for the West TN Patriot Run. I know you’re all going to get involved, run 4.7, 10, 15, 20, or 35.7 miles with the group or jump along in front of the runners all day cheering or bring your [...]
For time: 225 pound Deadlift, 21 reps 50 Squats 135 pound Push press, 21 reps 225 pound Deadlift, 15 reps 50 Squats 135 pound Push press, 15 reps 225 pound Deadlift, 9 reps 50 Squats 135 pound Push press, 9 reps Post time to comments.
Complete as many rounds as possible in 15 minutes of: 15 ft Rope Climb, 1 ascent 10 Ring dips 20 Wall ball shots, 20 pound ball Post rounds completed to comments.
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments. Compare to May 26, 2011
