THURSDAY October 1, 20093 Rounds
60 Seconds at Each Station
GHD Sit Ups
Back Extensions
Plank Pushes
O.H. Lunges 45lbs / 25lbs
Sumo Deadlift High Pulls 1.5 POOD / 1 POOD
Rest
Sam and Deanna doing Manmakers!
30 sep 09 @ 9:55 pm
TUESDAY September 29, 2009The Hopper Workout
Constantly varied functional movements! The
exercises and reps will be drawn by you from a hat, right before you workout!
Last Saturday's workout had everyone working hard!
28 sep 09 @ 9:25 pm
MONDAY September 28,2009
Front Squat Ladder 95lbs / 65lbs
1 rep the first minute,
2 reps the second, 3 reps the third and so forth until you can no longer complete the reps needed in the minute.
26 sep 09 @ 5:51 am
SATURDAY September 26, 20095 Rounds for Time
25 KBS 1.5 POOD / 1 POOD
20 Box Jumps
15 Pull Ups
10 Burpees
This is meant to be hard and fast......
Just remember "Fran" is one
of the hardest workouts and it only lasts 5 minutes!
Like mother like daughter!
FRIDAY, September 25, 2009Deadlift
5-5-3-3-3-1-1-1
Start with a weight that you
know you can pull for 5 reps, add weight each set.
There is something about a gym full of sweaty, tired people that is just FUN!
25 sep 09 @ 5:28 am
THURSDAY September 24, 20096 Rounds for Time
200m Sprint
10 Pull Ups
15 Cleans
95lbs / 65lbs
Cleans are full squat cleans
No sacrifice, No victory!
23 sep 09 @ 10:27 pm
TUESDAY September 22, 20095 Rounds for Time
400m Run
3 Min. Rest
These runs are all out maximum effort every time.
MONDAY September 21, 2009"Nasty 9's"
9 Rounds For Time
9 Burpees
9 Pull Ups
9 Squats
9 Lunges
9 Push Ups
9 Knees to Elbows
9 Box Jumps
9 Wall Ball
90
m Sprint
OPT, 2009 CrossFit Games
20 sep 09 @ 8:01 pm
SATURDAY September 19, 2009
"Karen"
For Time
150 Wall Balls 20lbs
/ 14lbs
Joe Caddell doing inverted burpees
FRIDAY September 18, 20093 Rounds For Time
Court Farmers Carry 40lbs / 25lbs
15
Manmakers 40lbs / 25lbs
20 Burpees
15 Russian Lunges 40lbs / 25lbs
Scott Deadlifting 370lbs.
17 sep 09 @ 9:49 pm
THURSDAY September 17, 20093 Rounds For Time
400m Run
21 KBS 24kg / 16kg
12
Pullups
17 sep 09 @ 6:58 am
TUESDAY September 15, 2009"J.T."
21-15-9
Handstand Pushups
Ring
Dips
Pushups
MONDAY September 14, 2009"Cindy"
As Many Rounds As Possible in 20 min.
5 Pullups
10 Pushups
15 Squats
Ashley and Dianna hitting the handstand pushups!
SATURDAY September 12, 20093 Rounds for Time
400m Run
40 D.B. Snatches 40lbs. /
25lbs.
40 GHD Back Ext.
11 sep 09 @ 10:03 pm
FRIDAY September 11, 20099-11, the anniversiary of that dreadful day. I am sure we can all remember
exactly where we were when we heard the news. Then we watched as emergency workers poured into the towers in an effort to
save lives and hopefully reach and extinguish the flames that had engulfed the upper floors. Before they had a chance to do
their jobs, the buildings gave way, and came crashing down. On that day the FDNY lost 343 of thier bravest, best firefighters.
It is to them that this workout is dedicated. Think of them as you complete this workout. Think of the families left behind,
think of the firefighters that watched helplessly as 343 of their brothers and sisters were lost forever. Those men did
not hesitate, did not waiver. All I am asking of you is that you never forget what it felt like that day. Honor those men
and women with your efforts this day.
-343-
100 weighted step ups, 18 inch box, 40/30lb db's(on
shoulders)
100 walking lunges, weight plate overhead - 45/25lbs.
100 burpees
43 pullups
Total rep
count - 343
Firefighters from FDNY raise a flag on the rubble that was once the World Trade Center.
10 sep 09 @ 10:27 pm
THURSDAY September 1, 2009Overhead Squats
5-5-5
Front Squats
5-5-5
Back Squats
5-5-5
Increase the load with each successive set.
TUESDAY September 8, 2009For Time
21-15-9
KBS 2 pood / 1.5 pood
Hand Stand
Pushups
Pullups
Labor Day team workout girls win by exactly 2 minutes!
7 sep 09 @ 9:31 pm
MONDAY September 7, 2009Labor Day Team Workout!
Teams of 5, Men vs. Women
200
Pullups
300 Tire Flips
400 Burpees
500 Walking Lunges
The numbers are to be reached as a team total.
Only 2 people working at a time per team. Men will use the Big Tire, Women will use the small tire. First team to reach
the finish will win!
Renee Sedgwick, Co-founder of OnFire CrossTraining, before and after, Summer of 2008, and now, swinging a 1.5pood
kettlebell.
6 sep 09 @ 9:44 pm
SATURDAY September 5, 2009"Annie"
50-40-30-20-10 of the following for time:
Double Unders
Situps
Deanna, getting after the wallballs!
4 sep 09 @ 10:04 pm
Friday Septmeber 4, 2009For Time
400m Run
20,30,20 / 15,20,15 / 10,10,10
Push Press 135lbs / 95lbs
GHD Sit-ups
Dead Lifts 225lbs / 175lbs
400m Run
3 sep 09 @ 4:54 pm
Thursday September 3, 2009For Time
21-15-9
Box
Jumps 24in / 18in
Cleans 135lbs / 95lbs
Russian Lunges 40lbs / 25lbs
Ring Dips
WEDNESDAY September 2, 2009Rest Day
Spend some time on your rest day with some light reading.
Check out this article by the folks over at Again Faster about center of gravity and how it applies to what we do.
Traci Liston decided to go for one more workout last
night, Birth, for time! Landon Robert Rudd Liston was born at 1:36 A.M. Mom and Baby are both doing great! Congrats to the
Liston Family!!!
2 sep 09 @ 6:06 am
Tuesday September 1, 2009Five Rounds for Time
60 Seconds each of:
Wall Ball
20lbs. / 14lbs.
KBS 24kg. / 16kg.
Hang Power Snatch 45lbs. / 33lbs.
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