Archive for April, 2010

50 Situps

10 Back Extension

40 Situps

20 Back Extension

30 Situps

30 Back Extension

20 Situps

40 Back Extension

10 Situps

50 Back Extension

CrossFit.com

Bottom to bottom tabata squats.

Rest

“Attitude is a little thing that makes a big difference.”

Winston Churchill

Jeff Martone, CrossFit’s Kettlebell SME.

21-18-15-12-9-6- and 3 rep rounds of:
Kettlebell swing
Pull-ups

Run 1.4km with a medicine ball every 2 minutes clean the medicine ball 10 times. Record total time taken and number of cleans.

21-15-9
Wall ball shots
Push ups

Rest

or

not Rest

150 Burpees for time.

Run 200m
15 Sumo deadlift high pull
Run 200m
15 Thrusters
Run 200m
15 Sumo deadlift high pull
Run 200m
15 Thrusters

Overhead Squats

3-3-3-3-3

then

50 PVC Overhead squats for time

30 Muscle ups for time.