For time:
20 DB Swings (m:35lb,25f:lb), 1 AbMat Sit-up (feet anchored ok)
19 DB Swings, 2 AbMat Sit-ups
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.
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2 DB Swings, 19 AbMat Sit-ups
1 DB Swings, 20 AbMat Sit-ups
Post time to comments.
Oct 312007
Oct 302007
Happy Halloween!
Take the day off and please be safe trick-or-treating and haunting your neighbors.
10-30-07 CFC Kids
Oct 292007
5 rounds for time:
Run 400 meters
10 Pull-ups
15 Push-ups
20 Squats
Post time to comments.
Oct 282007
3 rounds for time of:
50 Wall Ball Shots (m:16lb,f:12lb)
50 Slam Balls (m:8lb,f:5lb)
50 DB Swings (m:40lb,f:25lb)
Post time to comments.
Beginner Olympic Lifting Clinic – November 17, 2007
Movement: The Snatch
CrossFit Champions will be holding a beginners clinic on the Snatch, a powerfull olympic lifting movement on November 17, 2007 at 10:00 a.m.
Cost: $50
The clinic will last 3 hours.
Space is limited to 9 participants so sign up quick!
What do you need bring?
Something to take notes.
Comfortable clothes - the clinic will be quite a workout!
Please RSVP using the contact form here and use The Snatch as the subject line, or just give us a call.
Oct 252007
For time:
Row 500 meters
50 DB Push Press (m:30s,f:20s)
50 Box Jumps (20in box)
50 GHD Hip Extensions
50 Jumping Pull-ups
50 Wall Ball Shots (m:14lbs,f:10lbs)
50 DB Swings (m:35lb,f:25lb)
Run 400 meters
Post time to comments.
Oct 242007
“Murph”
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
Post time to comments.
Oct 222007
“CrossFit Total”
Back Squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max
CF Total = total lbs from the 3 lifts
Post total to comments.
Oct 212007
3 rounds for time:
30 DB Hang Power Cleans (m:30s,f:20s)
30 Push-ups
Run 600 meters
Post time to comments.
Oct 182007
10 Sprints for time:
100 meters
Post total time to comments.
Oct 172007
As many rounds in 20 minutes as you can of:
15 Thrusters (m:65lb,f:45lb)
21 Jumping Pull-ups
Post rounds to comments.
Oct 162007
Rest up.
Some good workouts coming later this week.
Some more great CFC Kids shots:
Oct 152007
For time:
21 Deadlifts (m:225lb,f:150lb)
30 GHD Sit-ups
15 Deadlifts
20 GHD Sit-ups
9 Deadlifts
10 GHD Sit-ups
Post time to comments.
Oct 142007
Push Press
3-3-3-3-3-3-3
Post loads to comments.
Oct 112007
4 rounds for time:
20 Box Jumps (2o” box)
15 Overhead Squats (m:95lb,f:65lb)
Run 400 meters
Post time to comments.
Oct 112007
“Grace”
For time:
30 Clean & Jerk (m:135lb,f:95lb)
Post time to comments.
Oct 092007
Rest day.
Check out these CFC Kids! Welcome to the group, Thomas!
Look at Thomas’ explosive hip power!
Oct 082007
3 rounds for time:
Run 800 meters
50 Walking Lunges (25 each leg)
50 Push-ups
Post time to comments.
Oct 072007
Dirty Thirty!
For time:
Row 500 meters
30 Push Press (m:75lb,f:50lb)
30 Pull-ups
30 Sit-ups (ab-mat)
30 DB Swings (m:40lb,f:25lb)
30 Push-ups
30 GHD Hip Extensions
30 1-Arm DB Snatch (m:30lb,f:20lb) (15 each arm)
30 Box Jumps (20 in. box)
30 Squats
Run 400 meters
Post time to comments.
Oct 062007
CrossFit Champions welcomes our newest athletes, Weston and Tonia!
