14 OCT 2012 - Sunday Funday! Dumbbell Work

If you feel like this after a workout - you're doing it right!

INTENSITY:
Without putting the dumbbell down perform

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Single-Dumbbell Deadlift
Single-Dumbbell Hang Power Clean
Single-Dumbbell (Back) Squat
Single-Dumbbell Press
Rest no more than 60s between rounds

RESET:
Work on what hurts or what is sore - 10 minutes active stretches or joint work

11 OCT 2012 - Heavy Press

INTENSITY:
Rest Day

Don't forget the heavy!

RESET:
5k Run

09 AUG 2012 - CrossFit Total! Gut check time!

Rest day for the HEAVY portion. Let's do a STRENGTH CHECK! CrossFit Total time! Remember to register any new PRs!

INTENSITY:
CrossFit Total
(Mark Rippetoe explains the CFT or PDF)

In THREE ATTEMPTS on each of the following lifts, find your One Rep Max:

Deadlift
Backsquat
Press

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

RESET:
30 Wall Balls
30 GHD Sit-Ups
30 Overhead Walking Lunge steps (45/25)

18 JUN 2012 - Kettlebell Work

HEAVY:
EMOM, 12 Minutes:
3 Hang Power Clean (75% 1RM)
2 Clapping Push-Ups

INTENSITY:

WOD:
4 Rounds For Time of:
8 KB OH Squat Right (1p / .5p)
8 KB Press Right
8 KB OH Walking Lunge Right
8 KB OH Squat Left
8 KB Press Left
8 KB OH Walking Lunge Left


Strength and endurance training at its best. This program is going to get you in shape faster than ANYTHING else you've ever tried. Workout for free with our free blog postings, or consult with us via the web on Google+ or Skype. Personal Training available as well if you are in Wichita, Kansas.

RESET:
2 Rounds of:
400m Jog
14 Ball Cleans
12 Cobra Push-Ups
10 Sampson Lunge (1 Leg, 1 Rep)