CrossFit Hardcore

Wed July 1, 2009

21,18,15,12...3

Hang Power Clean 85/115#

Mule Kicks

KTE's

20 D/U:100 Jump Rope (odd)

400m Run (even)

Tues June 30, 2009

FUJI

3 Rounds for Time

10 Long Jumps

100yds Lunges

21 Swings

21 Burpees

21 Ball Slams

Mon June 29, 2009

Boss Man

Reps 21-18-15-12-9-6-3

Box Jumps

Push Ups

Squats

Situps

Even-100M Run

Odd-200M Run

Sat June 27, 2009

5 Rounds

10 Hang Squat Cleans 65/95# 

15 Pullups

10 Push Press 65/95#

15 K.B. Swings 35/53#

The hands of a true crossfitter!!!

Friday June 26, 2009

T-$$$

2 ROUNDS

400M RUN

15 D/L (135/185)

10 SLAPPY PUSH-UPS

2 ROUNDS

200M RUN

15 DIPS

10 HSPU

2 ROUNDS

50 YARDS SPRINTS

50 AIR SQUATS

50 SIT UPS

Click on this video. If you got kids, better get them CrossFittin!!

http://media.crossfit.com/cf-video/CrossFitSnohomish_MagsNaughtyKids.wmv

ATTENTION!!! ATTENTION!!!

There is a new class starting @5:30pm on Mondays and Wednesdays at the HQ(Boca location).  So for those of you that are getting off of work and want to WOD, come and join us.  If you have never done CrossFit, than you are totally missing out on what true fitness is all about. 

Any questions please contact us, via email or phone.

Thur June 25, 2009

E-Dawg

25-15-5

to

25-15-5

Hang Power Snatch 45/65

Dubs(100 Singles)

Wall Balls 14/20

Wed June 24, 2009

Excel

4 Rounds

10 Box Jumps

15 Pullups

10 Box Jumps

15 KTE's

10 Box Jumps

Odd= 80yds Lunges

Even= 200M Run

Tues June 23, 2009

FULL OUT!

4 ROUNDS

20 K.B SWINGS (35/53)

15 SDLHP (65/95)

20 PUSH UPS

15 BURPEES