Start with a 400m run
then do 3 rounds 0f:
1 kb/db snatch
3 turkish get ups
5 single arm overhead squat
repeat with other arm
7 toes to bar
finish with 200m sprint
Monday, July 27, 2009
Saturday, July 25, 2009
090725
"Alyssa"
1200m run
15 manmakers
800m run
12 manmakers
400m run
9 manmakers
Today is Alyssa's last workout, for now, at the Asylum. The workout is at 1 so please come and see her off.
Friday, July 24, 2009
090724
SATURDAY'S WORKOUT WILL BE AT 1, NOT NOON. COME SAY GOODBYE TO ALYSSA AS SHE HEADS OFF TO WASHINGTON DC!!
Crossfit "Toadal"
Push Press 1-1-1-1
Box Jump 1-1-1-1
Combine best Push Press rep in pounds with tallest Box Jump height in inches for ‘Toadal’ score.
Cookie:
4 Rounds:
1 Push Press (@ 90% of Max)
3 Box Jumps (@ 90% of Max height)
Crossfit "Toadal"
Push Press 1-1-1-1
Box Jump 1-1-1-1
Combine best Push Press rep in pounds with tallest Box Jump height in inches for ‘Toadal’ score.
Cookie:
4 Rounds:
1 Push Press (@ 90% of Max)
3 Box Jumps (@ 90% of Max height)
DT
155lb deadlift, 12 reps
155lb hang power clean, 9 reps
155lb push jerk, 6 reps
SATURDAY'S WORKOUT WILL BE AT 1, NOT NOON. COME SAY GOODBYE TO ALYSSA AS SHE HEADS OFF TO WASHINGTON DC!!
155lb hang power clean, 9 reps
155lb push jerk, 6 reps
SATURDAY'S WORKOUT WILL BE AT 1, NOT NOON. COME SAY GOODBYE TO ALYSSA AS SHE HEADS OFF TO WASHINGTON DC!!
Wednesday, July 22, 2009
090722
10 Rounds for time of:
10 Pullups
10 Ring dips
Beginning the 1st week in August we may look at going with a 6pm class instead of the 5:30 and possibly even going at 5pm and 6pm to accommodate some new guys. Please post to comments any questions or concerns or see me in person.
Also, due to the heat we're looking at a few options... offering earlier classes, possibly 6am,7am, 9am and 10am then the 5pm,6pm for those who can't make it and/or like the 90+ degree heat. Second option is a swamp cooler. We are working on this anyways but if anyone is comfortable with paying a month or two in advance for their memberships fees to help us afford this sooner that would be fantastic. Again, see me at the gym to discuss.
Thanks!! Andy
10 Pullups
10 Ring dips
Beginning the 1st week in August we may look at going with a 6pm class instead of the 5:30 and possibly even going at 5pm and 6pm to accommodate some new guys. Please post to comments any questions or concerns or see me in person.
Also, due to the heat we're looking at a few options... offering earlier classes, possibly 6am,7am, 9am and 10am then the 5pm,6pm for those who can't make it and/or like the 90+ degree heat. Second option is a swamp cooler. We are working on this anyways but if anyone is comfortable with paying a month or two in advance for their memberships fees to help us afford this sooner that would be fantastic. Again, see me at the gym to discuss.
Thanks!! Andy
Monday, July 20, 2009
097019
Team "Assault the Beach"
800m run
50 pullups
100 burpees
100 thrusters (45lb)
partner carry total of 400m
50 pullups
800m run
800m run
50 pullups
100 burpees
100 thrusters (45lb)
partner carry total of 400m
50 pullups
800m run
Saturday, July 18, 2009
Friday, July 17, 2009
Thursday, July 16, 2009
090714
Run 1 mile
Deadlift 8000/5000 lbs (pick a weight and lift till you've lifted a total of 8/5k lbs)
5 rounds
20 wallball
20 pullups
Deadlift 8000/5000 lbs (pick a weight and lift till you've lifted a total of 8/5k lbs)
5 rounds
20 wallball
20 pullups
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