Archive for: October 2008

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Tonight we had a good turnout for our first Halloween workout.  Some of the staff from Lululemon were there giving it their all.  Thank you to everyone who came out and participated.  Happy Halloween to everyone.

As many rounds in 20 min. of:

Thrusters x 5

Jumping ball slam x 10

Mountain climbers x 50

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5 rounds for time of:

Sprinter push up x 20

Jump rope run x 200m

Squat clean x 10

Do 50 reps of each for time

Pull ups

Ball slam

Back ext.

Thruster

Lunge

Wall ball

Dip

Box jump

4 rounds for time of:

D.B. press x 10

Jumping split lunge x 20

K.B. snatch x 30 “15 each arm”

The Woodlands Chamber of Commerace Healthfare 

We had a pretty good turnout on Sat.  Great job guys and girls.  Much thanks to everyone that came out and showed their support.  Only one thing I was dissappointed with.  We tried all the other fitness programs that were out there but none of them came over to CrossFit to give us a try.  Go figure?

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“Baby Murph”

Run x 800m

Pull ups x 50

Push ups x 100

Squat x 150

Run x 800m

Bench press 5 x 5

5 rounds for time of:

S.D.L.H.P x 12

Run x 200m

Push press x 12

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5 rounds for time of:

Burpee x 15

Box jump x 30

Bear crawl x 6 “30ft. fwd/back”

At the end of the 5th round run 800m

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 As many rounds in 20 min. of:

M.B. clean and slam x 5

O.H. alt. lunge x 10

Push up x 15

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Do as many rounds in 20 min. of: 

Front squat x 5

D.B. thruster x10

K.B. swing x 15

For time: 

 Run 400m inbetween each exercise and end with a 400m run

Wall ball x 30

Knees to elbow x 30

Back ext. x 30

Burpee x 30

Pull up x 30

Thruster x 30

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A1. Tire flip 3 x8

A2. Dips 3 x 10

B1. Rice bag squat 3 x 12

B2. K.B. snatch 3 x 8 each arm

2 rounds for time of:

Squat x 100

Push up x 75

Deadlift x 50

Pull up x 25

Adam was the only one to finish the workout completing all 20 rounds.  Good job Adam.  Keep up the hard work. 

Do one round on the min. for 20 min. 

Burpee x 5

K.B.D.L.H.P x 10

5 rounds for time of:

O.H. Med ball run x 200m

K.B. swing x 25

Sprinter sit up x 20