Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat

Our Team has been accepted for H2C 2012!!! How exciting!! I my self have never done it before so I’m stoked. As you know I have never done more than a 5K but I’m ready for the challenge!!! I have faith in my CrossFit Training enough to know that I can handle the running no problem! If you are wanting to be on the team please let me know ASAP there are only 12 spots. Karis has already fronted the money so checks will need to be made out in her name. Claim your spot on the team and lets do this!!!! BRING IT ON!!!!

NO SATURDAY WORKOUT SCHEDULED, PLEASE HAVE A SAFE AND FUN WEEKEND!!!! SEE YOU ON MONDAY! FEEL FREE TO COME DRESSED IN COSTUME ON MONDAY!

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

More Tabata!!!! 6pm and 6:30 pm canceled tonight

HAPPY BIRTHDAY TO MY BABY BRO BRANDON ANDERSON!

“Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.