CrossFit Hardcore

Wednesday April 1, 2009

See ya!!!

4 Rounds

25 Box Jumps 18"/24"

25 DB Hang Power Snatches 15/30lbs

25 KB Swings 35/53lbs

25 Dubs/12 Burpees

Here is Bionic taking on todays WOD a while back!!!

Tuesday Mar 31, 2009

Seven Hearts

(Courtesy of HopperDeck.com)

For Time:

Men:95  Women:65

10 Cleans, Run 200M

9 Cleans, Run 200M

8 Cleans, Run 200M

etc...until you get to

1 Clean, Run 200M 

Coach Book doing a lil dippin at TC!

Monday March 30, 2009

Penny

25-15-5

to

5-15-25

to

25-15-5

Pushups

Wall Balls Shots

Pullups

Saturday Mar 28, 2009

Phoenix

AMRAP in 25min

200M Run

5 SDLHP 65/95lb

10 DB Snatches 20/35

15 Broad Jumps

Diabla been doing an awful lot of swinging lately!!! lololololololol!!!

Friday March 27, 2009

Mustang

21, 18, 15, 12, 9, 6, 3

Burpees

Situps

Dips

Odd=50 Jumping Jacks

Even=100M Row

THURSDAY MARCH 26, 2009

POWER

4 Rounds for Time

400M Run

15 Push Ups

20 Hang Power Cleans

25 Box Jumps 

POWER

4 Rounds for Time

400M Run

15 Push Ups

20 Hang Power Cleans

25 Box Jumps 

WEDNESDAY MARCH 25, 2009

10 of Diamonds

5 Rounds for time

25 Wall Ball Shots

25 Hollow Rocks

30 Pullups

 

TUESDAY MARCH 24, 2009

WAYNE

4 ROUNDS

6X40 YARDS SPRINTS

80 YARDS LUNGES

15 D/L 95/135

15 D.B. PUSH PRESS 20/35

15 K.B. SWINGS 35/53

ATTENTION!!!!

ROOSTER CLASS 6:30AM AT THE COMPOUND

WILL BE  CANCEL FOR TOMORROW ONLY.