Priscilla Dunbar holding steady during a minute and a half plank hold.
Workout:
'Helen'
3 Rounds for time:
Run 400m
21 KBS (Gents use 24kg and Ladies use 16kg)
12 Pull Ups
Age and Beauty
The shirt says it all....
Workout:
30 Shoulder Press for time (Gents use 65# and Ladies use 45#)
Rest 5 min.
30 Push Press for time (use same bar)
Rest 5 min.
30 Push Jerks for time (same bar)
Post all times to comments and thoughts on which was the easiest and which was the hardest.
He's Got Class
Zac Pine has got class....Friday morning class that is.
Come check him out at 6, 7 or 8am on Fridays.
Workout:
5 Rounds:
5 Deadlift (Gents use 225# and Ladies use 155#)
12 Knees to Elbows
Neilfit
Neil Foley, here from Scotland, shows his passion.
Thanks for the Glenlivet, shortbread, and rowing help, Neil. Come back soon.
Workout:
Row 5k
Take note of the lowest you can get your 'Strokes Per Minute' while maintaining your lowest per 500m time average. Post that, along with your total time, to comments
Nora Faces Fran
Nora Grant giving 'Fran' a run for her money during this weekend's cert at Crossfit North Santa Cruz.
Workout:
How many rounds in 20 minutes of:
10 Back Squats (Gents use 185# and Ladies use 135#)
1 Rope Climb
Go Birdie Go
Birde practicing her Clean and Jerk.
Workout:
3 Rounds for time:
500m Row
21 Clean and Jerk (Gents use 95# and Ladies use 65#)
Feliz Cumpleanos
Happy Brithday to trainer Hollis Molloy (November 2nd) who is 33 years old.
And happy birthday to Burpee Boy extrodinaire Alan Goldstein (Nov. 3rd)--65 years young.
What was your Halloween costume? Check out this photo from some ladies at BTB Fitness in Atlanta, Georgia: Download HalloweenatBTB.JPG
Workout:
10 Rounds for time
5 Hang Squat Snatches (Gents use 75# and Ladies use 53#)
7 Pull Ups
10 Thrusters (Use same barbell as Snatches)
Welcome Back
Marshall Delk and Tom Frankl; back from sabbatical.
Workout:
Front Squat: 5-5-5-5-5
Flexibilty
Katy Ramirez almost in the side splits.
Melanie Ayers, Caitlin Alcamo and Michele Mootz working the 'hands together, feet together overhead squat'.
There are 10 characteristics of physical fitness. Flexibility is one of them. Can you name the other 9?...
Workout:
How Many rounds in 20 minutes of:
6 Pistols* (3 each leg)
9 Sit Ups
12 Dumbbell Deadlifts (Gents use 60# and Ladies use 40#)
*Pistols are one legged squats.
Happy Halloween
Pukey the Pumpkin
Workout:
31 Rounds for time of:
5 SDHP (Gents use 75# and Ladies use 55#)
5 Push Press
