Apr
30
2010
Apr
29
2010
April 30th
Note: Tshirt Order Will Not Be Placed Until Everyone Has Paid. Make Checks Payable To Either Armand, Sarah, Or Jared
Link To December 21st
AMRAP – 20 Minutes
25 Double Unders
25 AIr Squats
200m Sprint
25 Pushups
Apr
28
2010
April 29th
3 rounds w/ partner for reps:
Row to 500 while partner does thrusters; total thrusters for pair is score
Apr
27
2010
April 28th
Squat, Press 85% 5 x 5
Death By Burpee
1st Minute , 1 Burpee
2nd Minute 2 Burpees
3rd….
4th…
Apr
26
2010
April 27th
REST
Notes: Workouts WIll Be Wednesday – Saturday ON, Sunday REST, And Then New Schedule Will Begin
Dual Memberships Are Being Offered With CrossFit Kilo (Cedar Falls) (40 Basic, 35 Military/Fire/Student)
Starting May 1st , Checks Will Be Made Out To CrossFit Cedar Valley
Apr
25
2010
April 26th
“The Gauntlet” – 30 Minutes
Highest number rounds of Cindy at the end wins.
“Jackie”
1000M Row
50 Thrusters (45# Men/ 30# Women)
30 Pull-ups
- then -
“Karabell”
10 rounds
3 Snatches (135# Men/85# Women)
15 Wall Ball (20# @ 10 foot target/16# @ 8 foot target Women)
- then -
AMRAP of “Cindy” in the remaining 30 minutes
Apr
23
2010
April 24th
Three rounds for time of:
15 Deadlift at 225 / 155 lbs
21 Kettlebell swings 2 / 1.5 pood
Run 400 meters
Apr
21
2010
April 22nd
3 rounds for time:
5 1-legged squats each leg
7 1-arm wall balls each side(15/20# to 8 ft)
9 1-arm push ups each side
max effort 400 m run (1st Round)
max effort 200 m run (2nd Round)
max effort 100 m run (3rd Round)
