100 Kettlebell Swings
Every Minute on the minute, do 4 burpees
start with burpees
-15 minute time cap
as always, we scaling is an option
Wednesday, August 31, 2011
Sunday, August 28, 2011
Friday, August 26, 2011
Happy Friday 8.26.11
Tabata this? Move your own body.
20 seconds on 10 second rest * 8.
Run
Squats
Push-ups
Sit-ups
20 seconds on 10 second rest * 8.
Run
Squats
Push-ups
Sit-ups
Tuesday, August 23, 2011
August GB Day
Three Rounds for Time
1 Run to Market Street
20 Kettlebell Swings
20 Sit-Ups
20 Squats
1 Run to Market Street
20 Kettlebell Swings
20 Sit-Ups
20 Squats
Monday, August 22, 2011
Friday, August 19, 2011
Tuesday, August 16, 2011
Wednesday August 17, 2011
15 Minute Amrap
15 Goblet Squats with KB
10 Clean and Jerks with KB
5 Burpees
short run
15 Goblet Squats with KB
10 Clean and Jerks with KB
5 Burpees
short run
Monday, August 15, 2011
August 16, Tuesday Run day, Fun Day
We will be going to the middle school track at lunch time. Leave the office about noon, we can carpool or meet-be ready to start running by 1215.
Post if you have questions or talk to Jill or Lief.
Post if you have questions or talk to Jill or Lief.
Sunday, August 14, 2011
Happy Monday (August 15, 2011)
FOR TIME
Run to Kingsbury
then:
3 rounds for time:
20 Kettle Bell Swings
30 walking lunges
40 Sit-ups
then run to Kingsbury (and back)
Run to Kingsbury
then:
3 rounds for time:
20 Kettle Bell Swings
30 walking lunges
40 Sit-ups
then run to Kingsbury (and back)
Thursday, August 11, 2011
Friday August 12, 2011
20 Minute AMRAP (As Many Rounds as Possible)
1 Loop Run
10 Push-ups
20 Flutter Kicks (alternating legs)
30 Mountain Climbers
As always, scaling is an option
Big thank you to Hitch and Pat, they both have worked hard to clean The Undergound and have it ready for us to work out in.
If you need equipment make sure to give money to Lief before COB.
You are all welcome to come to a free class tomorrow at Carson City CrossFit at 9:00am
-post times to comments
1 Loop Run
10 Push-ups
20 Flutter Kicks (alternating legs)
30 Mountain Climbers
As always, scaling is an option
Big thank you to Hitch and Pat, they both have worked hard to clean The Undergound and have it ready for us to work out in.
If you need equipment make sure to give money to Lief before COB.
You are all welcome to come to a free class tomorrow at Carson City CrossFit at 9:00am
-post times to comments
Wednesday, August 10, 2011
August 11, 2011
We will be going to the middle school track at lunch time. Probably start around 12:30 for some runs around the track. Hope to see you there. Post if you have questions or talk to Jill or Lief. Nice work today everyone.
Tuesday, August 9, 2011
August 10, 2011
5 rounds for time:
1 Loop run (through building and in through bay door)
20 Air Squats
10 Sumo Deadlift High Pulls with Kettle Bells
-scaling rounds is always an option
post times to comments
1 Loop run (through building and in through bay door)
20 Air Squats
10 Sumo Deadlift High Pulls with Kettle Bells
-scaling rounds is always an option
post times to comments
August 9, 2011
Run like the wind....
Do a light jog or 4-8 sprints
Post how many you do to comments.
Do a light jog or 4-8 sprints
Post how many you do to comments.
Monday, August 8, 2011
August 8, 2011
Welcome to The Underground
15 AMRAP (As Many Rounds As Possible)
Run to Market
15 Kettlebell Swings (53/35)
10 Burpees
Post time to comments
15 AMRAP (As Many Rounds As Possible)
Run to Market
15 Kettlebell Swings (53/35)
10 Burpees
Post time to comments
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