Wednesday 27-Apr-11, LSRF

6 rounds:

1min. toes to box alt.
1min. russian twist with med. ball
3 x backward hill run
prowler push lowbar 50yrds.
15 x GHD sit-ups

Tuesday 26-April-11, LSRF

Press x 1 rm (155)

A1. KB bench press 3 x 10 (53)

A2. Neutral wide grip pull up 3 x 8

B1. L- sit dips 3 x 10

B2. DB bent row 3 x 15 ea. arm (60)

C1. Tricep work 3 x 20+

C2. Ab work 3 x 20+

Monday 25-April-11, LSRF

Band sumo DL 10 x 2

OH squat 3 x 10

For time

Run x 200m

Lunge x 50

Double unders x 50

Lunge x 40

Double unders x 40

Lunge x 30

Double unders x 30

Lunge x 20

Double unders x 20

Lunge x 10

Double unders x 10

Sunday 24-April-11, Home

For time:
10 rounds:
5 x ea. arm snatch (KB 53, DB 25)
...run 200m
5 x burpess

Shawn: 17:00
Piranha: 17:07

Saturday 23-April-11, Hunstville St. park

6.3 mi. trail run

Friday 22-April-11, LSRF

1 rep max box squat (300)

3 x 10ea. leg elevated static lunges
3 x 8 reverse GH raises

TABATA 8 min.

squats
double unders

Thursday 21-April-11, LSRF

Band OH press 8 x 3

A1. Dips 3 x 20

A2. Close grip chin ups 3 x 20

AMRAP in 10 min: (6)

2 for 1 Burpee x 5

KBSDLHP (70) x 10

DB push press (30) x 15

Wednesday 20-April-11, LSRF

5 Rounds:

Chinese get ups x 5

Burpee box jump x 10

Bike x 15 cal.

Hanging flutter kick x 60

Row x 25 cal.

Double unders x 30

Monday 18-Apr-11, Crossfit Sparta - Tampa

2 rounds:

20 x push-ups
run 200m
20 x sit-ups
run 200m
20 x squats
run 200m
20 x back ext.
run 200m
20 x burpees
run 200m
20 x KB (30) American swings
run 200m

http://www.crossfitsparta.com/

Saturday 16-April-11, LSRF

Bench Press:

195, 205, 215

2 x 195
2 x 195

run 4mi.

Friday 15-April-11, LSRF

Deadlift 1 rep max (430)

3 x 6 hanging KB (35) box squat
2 x 50 yrds. prowler push

Thursday 14-April-11, LSRF

3 x 60 sec. KB (35) push press for reps (32, 25, 22)

A1. 4 x 5 bar muscle ups
A2. 4 x 10 weighted DB (45) burpees

on the min. for 15 min.
4 x clapping push-ups
6 x KB (70) snatch
10 x butterfly sit-ups

Wednesday 13-April-11, LSRF

4 rounds:

300 jump rope
20 x GHD sit-ups
20 x ball slam
25 cal. row

run 2 x death loop

Tuesday 12-April-11, LSRF

1 rep max, split jerk (210)

10 rounds:

10 x pull-ups
20 x push ups

run 3mi with 18lb. weight vest

Monday 11-April-11, LSRF

Weighted kneeling broad jump x 20

Good mornings (95) 4 x 8
Low bar prowler (225) 25 yrd. x 4

4:56
100 KB (53) snatches

Sunday 10-April-11, Home

run 3mi w/ 18 lb. weight vest

Saturday 9-Apri-11, CFTW

1 rep Max bench press (225)

Friday 8-April-11, CFTW

Front squat 1 rep max (280)




3 x 15 KB (88) elevated DL
3 x 50 yr. 225lb. sled drag

Tabata 8min.
BB twists
box lunges

Thursday 7-April-11, CFTW

KB (35) hanging bench 3 x 20

elevated push ups 3 x 20
30lb. DB turkish get ups

for time: 11:10

5 rounds
10 x chin ups
10 x dips
run 200m

Wednesday 6-April-11, CFTW

5 rounds:

run death loop
row 30 sec.
hill sprint
bike 30sec.
hill sprint
prowler 50yrds.
hill sprint

Tuesday 5-April-11, CFTW

Pull up x 1 rm
A1. Bench press 3 x 8 (165)
A2. DB bent row 3 x 15 ea. arm
B1. Seated BB floor press 3 x 8
...B2. Rear delt raise 3 x 15
C1. Tricep work 3 x 20+
C2. Ab work 3 x 20+

Monday 4-Apr-11, CFTW

band front squat (95) 12 x 2

straight leg DL (135) 5 x 5

For time (9:15)
20 burpees

3 rounds:
30 x KB (70) Russian swings
30 x jumping split lunges

20 burpees

Saturday 2-Apr-11, CFTW

Hunstville 6.5 mi. trail run

Bench Press 6 x 2 (185)

Friday 1-April-11, CFTW

Deadlift 1 rep max (450)

3 x 5 ea. leg pistols
3 x GHD back ext.

2 x 20 KB (88) weighted squats
2 x 10 DB (60) RDL