08312013

Main – CrossFit

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

Fischer Warm Up (No Measure)

3 Rounds
500 Meter Row
10 KB Swings
10 Burpees

Hotshots 19 (Time)

Six Rounds
30 Squats
19 Power Clean (135)
7 Strict Pull Ups
Run 400 Meters

Smolov Jr (Week 3 Day 3)

8×4

Posted in Workouts

08302013

Main – CrossFit

Base Line Warm Up (No Measure)

2 Rounds
500 M Row
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats

Run-Row-Run (Time)

Run – 1,609 Meters
Row – 2,000 Meters
Run – 1,609 Meters

Smolov Jr (Week 3 Day 3)

8×4

Posted in Workouts

08292013

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

The Admiral (courtesy CFNE) (Time)

3 Rounds
20 Burpee Pull Ups
20 Front Squats (155,95)
20 Box Jumps (24/20)

Posted in Workouts

The Listowel Cinco For Time

 

 

 

 

What Did You Do Today – Our Town CrossFit Athlete’s Did The Listowel Cinco For TIme

IMG_0550

 

Posted in Workouts

08282013

Main – CrossFit

Listowel Classic (No Measure)

3 Rounds
5 Surya Namaskar
10 Air Squats
10 Walking Knee Holds
10 Alternating Lunges

Smolov Jr. (Week 3 Day 2) (7 x 5)

Listowel Cinco (Time)

3 Rounds
5 HSPU
5 Muscle Ups (Scale – 15 Pull Ups)
20 Lunge Steps Front Rack (115/65)

Posted in Workouts

08262013

Main – CrossFit

Base Line Warm Up (No Measure)

2 Rounds
500 M Row
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats

Smolov Jr. (Week 3 Day 1)

Donny (Time)

21-15-9-9-15-21
Deadlift, 225#
Burpee

Posted in Workouts

08232013

Main – CrossFit

Sorry For The Late Post

Our Town Warm Up (No Measure)

3 Rounds
10 Air Squats
10 Burpee Long Jumps
10 Wall Balls (12,10)
10 Sit Ups
10 Good Mornings

200 Burpees (Time)

Complete 200 Burpees For Time

Posted in Workouts

08222013

Main – CrossFit

Rest Day

Posted in Workouts

08212013

Main – CrossFit

Listowel Classic (No Measure)

3 Rounds
5 Surya Namaskar
10 Air Squats
10 Walking Knee Holds
10 Alternating Lunges

Push Up and Run (Time)

50 Push Ups
200 M Run
50 Sit Ups
400 M Run
25 Push Ups
800 M Run
25 Sit Ups
1,000 M Run

Posted in Workouts

08202013

Main – CrossFit

Get Outside
Run Fast
Squat Deep

Get Warm (No Measure)

3 Rounds
5 Dive Bomer Push Ups
10 Pause Squats
15 Lunge and Twist
20 Jumping Jacks

Run and Squat (Time)

3 Rounds
Run 1/2 Mile
50 Squats

Posted in Workouts
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