Thursday, March 31, 2011

Friday 4/1

30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Courtesy of CrossFit Inc

Tuesday, March 29, 2011

Thurs 3/31

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Courtesy of CrossFit Inc

tues 3/29

For Time:
75 Air Squats
50 Pull-ups
20 Ring Dips
50 Air Squats
35 Pull-ups
15 Ring Dips
25 Air Squats
20 Pull-ups
10 Ring Dips
Courtesy of CrossFit Inc

Monday, March 28, 2011

Monday Funday!!

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Courtesy of CrossFit Inc

Thursday, March 24, 2011

"RICK" LOL

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Courtesy of CrossFit Inc

Thurs 3/24

Five rounds for time of:
15 Medicine ball cleans,20 pound ball
15 Wall ball shots, 20 pound ball
Courtesy of CrossFit Inc

Monday, March 21, 2011

Tues 3/22

70 Burpees
60 Sit-ups 
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Courtesy of CrossFit Inc

Sunday, March 20, 2011

Monday 3/21

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
Courtesy of CrossFit Inc

Saturday, March 19, 2011

WEAVER

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Courtesy of CrossFit Inc

Wednesday, March 16, 2011

St Patty's day fun

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Courtesy of CrossFit Inc

Olympic 101 Session only $10

Time
Wednesday, March 30 · 5:00pm - 8:00pm

Location
CrossFit 319
215 3rd Ave SW
Cedar Rapids, IA

Created By

More Info
Come check out how Olympic lifting & power movements can safely & effectively help you develop elite level fitness & performance.

Session will cover:
- Proper & effective warm-up
- Corrective exercises for common weaknesses & limitations for performing Olympic lifts & power movements
- Understand how Olympic lifts & variations can be an powerful part of your fitness & performance program

Space is limited to allow for more hands-on instruction & interaction so if you want in be sure to contact Sports Performance Edge now to reserve your spot - www.sp-edge.com

Monday, March 14, 2011

Maltz Challenge

400 M run
50 pull-ups
100 M Firemans Carry -OR-  200 M  DB farmer’s walk  (50/ 25)
50 dips
100 push-ups
50 knees to elbows
100 sit-ups
400 meter run

Sunday, March 13, 2011

3/14/11

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
Courtesy of CrossFit Inc

Wednesday, March 9, 2011

3/11/11

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.
Courtesy of CrossFit Inc

Tuesday, March 8, 2011

3/10/11

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps
Courtesy of CrossFit Inc

Monday, March 7, 2011

3/8/11

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Courtesy of CrossFit Inc

Sunday, March 6, 2011

I'M BACK!! 3/7/11

Four rounds for time of:
7 Muscle-ups ( 3pullups & 3ring dips= 1 muscle up)
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps
Courtesy of CrossFit Inc