Friday may 25

Warm up Shoulder press 1-1-1-1-1 15 min Amrap 10 Turkish get ups ( alternating arms) 40 double unders. Check out our website Www.crossfitants.com

Thursday May 24

Warm up

Deadlifts
5-5-5-5-5
between each set do 10 ring or chair dips

Sprints
4 100 meter sprints with a 1 min rest between each set.
http://www.youtube.com/watch?v=pjBI9qxibTc

Wednesday May 23

Warm up

Overhead Squats
3-3-3-3

3 rounds for time

1 min of each of the following exercises

Boxjumps
Ball Cleans
Thrusters
Sit up/GHD's

1 min rest after each round


I wish this was me.  Notice the active shoulders You will be needed them today!!!!

Tuesday May 22

Warm up

Push Press
3-3-3-3

"Grace"
30 Clean and Jerks 135/95#

Rest 3 mins

200 meters of lunges


This will be the last week we use the blog so start using our website.  We love to see your comments so keep them coming.

Monday May, 21

Warm up

Back Squat
1-1-1-1

Helen
3 Rounds for time 400 meter run
21 Kettle bell swings
12 Pull ups

Shauna and Shar working on there sqaut therapy.

Friday May 18

Warm up + 400 meter run

Thrusters
2-2-2-2

2 Rounds for time
50 Wall balls (everytime you break do 10 Burpees)
50 Hang Power Cleans (everytime you break do 10 Jumping Pull ups)

Bonus

Thursday May 17

1 Round of warm up + Burgner Warm up

Push Jerk
3-3-3

10 min "Cindy" AMRAP
5 pull ups
10 Push ups
15 Squats

We are excited to have our website up and running.  We will be making the transition in the next week or so, and no longer using this blog.  Check our www. crossfitants.com.