Monthly Archives: May 2010
Friday 2010.05.28
Expeditions: “Kelly“ Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Post time to comments. Compare to Wednesday 20080409. Fit Hembrees: Five rounds for time of: Run 400 meters 30 6 inch hops 30 squats Post time to comments. Compare to Wednesday 20080409.
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Thursday 2010.05.27
Expeditions: Thruster 1-1-1-1-1-1-1 reps Post loads to comments. Fit Hembrees: Four rounds for time of: 25 lunges 50 squats Post time to comments.
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Wednesday 2010.05.26
Expeditions: “Death by Pull-ups” With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments. Compare to Wednesday 2010.02.17. Fit Hembrees: For time [...]
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Tuesday 2010.05.25
Expeditions: Practice makes perfect. Everyone will be receiving Pose running instruction today. All levels will be drilling and practicing Pose running, all Expedition classes. Fit Hembrees: Review the videos here (CrossFit.com Exercises & Demos) and practice by running four to six 200 m runs. Alternate WOD: Four rounds of 400 meter run Rest 2 minutes. [...]
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Monday 2010.05.24
Expeditions: “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments. Compare to Monday 2010.04.26. Fit Hembrees: “Michael“ Three rounds for time of: Run 800 meters 50 Good-Mornings 50 Sit-ups Post time to comments. Compare to Monday 2010.04.26.
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Friday 2010.05.21
Expeditions: “Twins” Two rounds, of each couplet, for time of: Couplet 1: 750 meter Row 20 Handstand Push-ups Couplet 2: 115 pound Thruster, 20 reps 20 L-Pull-ups Post time to comments. Fit Hembrees: Four rounds for time of: 50 push-ups 50 sit-ups 50 4 count flutter-kicks Post time to comments.
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Thursday 2010.05.20
Expeditions & Fit Hembrees: Four rounds for time of: Run 400 meters 50 Squats Post time to comments. Compare to Wednesday 2009.08.05.
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Wednesday 2010.05.19
Expeditions: For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps Post time to comments. Fit Hembrees: Four rounds for time of: 10 Burpees 16 Pistol Squats 22 one-handed push-ups Post time to comments.
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Tuesday 2010.05.18
Expeditions: “Stan” For time complete the following: 25 Tire flips 10 Kettlebell Swings, 2 pood 25 Pull-ups 10 Hand Stand Pushups 25 Squats Post time to comments. Compare to Friday 2010.04.02. Fit Hembrees: Complete as many rounds as possible in 20 minutes of: Walking Lunges, 10 steps 10 Pushups 10 Supermen 10 Sit-ups. Post rounds [...]
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Monday 2010.05.31