CrossFit Mon 3.30.2009

For time:

• 1/4 mile run
• 10 burpees
• 20 squats
• 30 jumping lunges (on each leg, so 60 steps)
• 30 ring rows
• 50 push-ups
• 30 ring rows
• 30 jumping lunges (on each leg, so 60 steps)
• 20 squats
• 10 burpees
• 1/4 mile run

16:35 (+/- 10 seconds,  I was too whooped to be coherent at that point.)

CrossFit Sat 3.28.2009

For time:

• 30 jumping squats
• 30 burpees
• 30 hanging knees to elbows
• 30 supermans
• 30 explosive situps (subbed crunches due to back)
• 30 overhead squats

8:10

CrossFit Thurs. 3.26.2009

For time:

200 rope skips
50 situps
175 rope skips
40 situps
150 rope skips
30 situps
125 rope skips
20 situps
100 rope skips
10 situps
run 400m
Plus, 5 pushups every time you miss a skip. (I probably did about 60 pushups

CrossFit Sat. 3.21.2009

“Fran Sandwich”

• 800 M run
• 21-15-9     95 lb thrusters / Pullups
• 800M run

18:29

I made it through the first set and a half of thrusters and pullups as prescribed… gettin there! (Dropped to 75lbs for last 15 total reps)

CrossFit Thurs. 3.19.2009

3 rounds of:

• 100 rope skips
• 25 Beck’s burpees
• 25 explosive situps
• 25 “in and outs” (on parallettes)
• run 1/4 mile

For time.   I forgot my time :-/

CrossFit Mon 3.16.2009

For Time:

• 50 Box jumps
• 40 pull ups
• 40 pushups
• 30 pull ups
• 30 pushups
• 20 pull ups
• 20 pushups
• 10 pull ups
• 10 pushups
• 50 box jumps

15:28

CrossFit Sat 3.14.2009

For Time:

• 20 box jumps
• 30 Burpees
• 40 pull ups
• 50 pushups
• 60 squats

CrossFit Wed 3.11.2009

“LEF 300″

• 25  pull ups
• 50 S/D/HP
• 50 Push Ups
• 50 Box Jumps
• 50 Explosive Situps
• 50 Clean and press 1 kettlebell (25 each arm)
• 25 pull ups

13:15

CrossFit Mon 3.9.2009

Alternating

• Burpees___________20-18-16… 2
• KB swings (1pood)___2  – 4  -  6 … 20

15:35

CrossFit Sat 3.7.2009

For time:

25-20-15-10-5 reps of:

• Wall Balls
• Pushups
• Box jumps (24″)

9:35