Saturday 10/30/2010
Amos and Blake's Workout:
5 Rounds for time:
7 KB Swing
7 Box Jump
7 WB
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Friday 10/29/2010
Amos and Blake's Workout:
Clean and Jerk
1 rep max
***New B's Blog!!! Check it out!!!***
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Friday 10/29/2010
WOD
AMRAP
in 20 min of:
10 wallball shots
10 GHD sit ups
10
back extensions
Morning crew doin work!!
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Thursday 10/28/2010
9:27 pm mdt
Wednesday 10/27/2010
WOD
AMRAP
in 20 min of:
Squat Snatch 10 reps
ring dips 10 reps
knees
to elbows 10 reps
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Tuesday 10/26/2010
Amos and Blake's Workout:
21-15-9 reps for time of:
Overhead Squat
Deadlift
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Monday 10/25/2010
Amos and Blake's Workout:
10 Rounds for Time
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
***Attention
FFC Athletes!!! Part 1 of Dr J's anatomy lecture is today at 5pm and 5:30pm***
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Saturday 10/23/2010
Amos and Blake's Workout:
7 Rounds for time:
10 WB
10 Pull-ups
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Friday 10/22/2010
W.O.D.
Thruster
1,1,1,1,1,1,1
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Thursday 10/21/2010
W.O.D.
12
rounds for time:
5 Overhead squats
8 ring dips
26
mountain climbers
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Wednesday 10/20/10
Amos and Blake's Workout:
AMRAP in 20 minutes of:
7 Pull-ups
15 Push-ups
21 KB Swing
***Attention Fall Fitness Challenge Athlete's!!! Don't Miss Part 1
of Dr J's Anatomy class on Monday October 25th, 5pm and 5:30pm start times***
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Tuesday 10/19/2010
Amos and Blake's Workout:
3 Rounds For Time:
15 Hang Power Cleans
15 Burpees
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Monday 10/18/2010
Amos and Blake's Workout:
Crossfit Total
1 rep Max
Back Squat
Shoulder Press
Deadlift
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Thursday 10/14/2010
Amos and Blake's Workout:
For Time:
10,9,8,7,6,5,4,3,2,1 reps Deadlift
1,2,3,4,5,6,7,8,9,10 reps Pull-ups
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Wednesday 10/13/2010
Amos and Blake's Workout:
50 WB
10 TGU
40 WB
8 TGU
30 WB
6 TGU
20 WB
4 TGU
10 WB
2 TGU
WB=Wall Ball
TGU=Turkish Get Up
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Tuesday 10/12/2010
Amos and Blake's Workout:
Nasty Girls
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Power Cleans
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Monday 10/11/2010
Amos and Blake's Workout:
Snatch Balance
3,3,3,3,3
*B's Blog Update! Check it out!*
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fRIDAY 10/08/2010
Amos and Blake's Workout:
For Time:
400m Run
1------>8 reps KB Swing
8------>1 reps Burpees
400m Run
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Thursday 10/07/2010
Amos and Blake's Workout:
21-15-9 reps of:
KB Snatch (R) Arm
KB Snatch (L) Arm
Pull-ups
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10/06/2010
Amos and Blake's Workout:
Ty's Bday WOD!!!
For time:
29 DU's
29 Box Jump
29 GHD Sit-ups
29 Pull-ups
29 Ring Dips
29 Power Cleans
29 DB Push Press
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Tuesday 10/05/2010
Amos and Blake's Workout:
Do 1 set every 60 seconds:
Bench
Press 2,2,2,2,2,2,2,2,2,2 reps
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6:41 am mdt
