tag:blogger.com,1999:blog-66798934580384614912008-07-25T10:02:08.350-05:00Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comBlogger276125tag:blogger.com,1999:blog-6679893458038461491.post-61073225101835029782008-07-25T09:53:00.002-05:002008-07-25T10:02:08.369-05:00Ladder Drills<br /><br />2 rounds:<br />2 minute run on treadmill 7mph (equal to an 8 minute mile run outside)<br />Partner curls 10 reps alternating for 2 minutes<br />Plyo jumps on plyo press machine/6'' lateral box jumps 1 minute ea.(switch with partner at 1 minute)<br />Sledge hammer hits 15 reps alternating for 2 minutes<br />35 lb. plate pushes/Plank 1 minute ea. (switch with partner after 1 minute)<br />Ball throws over net for 1 minute (10 lb.)/Plank 1:00 (throws and plank done together)Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-50937342157206038582008-07-24T06:52:00.002-05:002008-07-24T06:58:53.168-05:00Rope 3:00<br />Jog 2 laps (1/2 mile)<br />Ladder Drills<br /><br />2 rounds:<br />Sprints :15 x 4 or 200 meter x 4 (w/:10 rest between sprints)<br />Single leg 6'' box jumps 20 ea. leg<br />Run outs on vertimax 1:00<br />Front Squats (bar) 20<br />Walking lunge + press w/weighted vest (15 lb. db) 1:00Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-51695525028379817162008-07-23T14:48:00.001-05:002008-07-23T14:48:49.245-05:00Rest dayCrossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-69463671768620899752008-07-22T06:48:00.002-05:002008-07-22T07:01:02.831-05:005 x 5 Bench Press (135 lb. minimum)<br /><br />3 rounds:<br />elevated feet push-ups 20<br />Pull-ups 20<br />Standing Military press 20<br />Good Mornings (BW) 20<br />Upright rows 20Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-24283497102082149832008-07-21T06:02:00.002-05:002008-07-21T07:06:40.920-05:00Rope<br />Ladder<br /><br />4 rounds 20 reps:<br />Squats<br />Deadlift<br />Single leg squat<br />Straight Leg DL<br /><br />StretchCrossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-72934097146890031642008-07-17T21:29:00.002-05:002008-07-17T21:35:10.021-05:00Rope 5 minutes<br />Ground Ladder<br /><br />10 rounds:<br />Plyo board 4 square<br /> 1-2 (:20)<br /> 1-4 (:20)<br />Upright rows 10 reps (75lbs.)<br />Box jumps<br /> 6 in. (:20)<br /> 12in. (:20)Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-74733950592772627252008-07-17T05:25:00.002-05:002008-07-17T05:46:50.695-05:00Uphill run 20% grade 5 x:15 sec<br /><br />3 rounds:<br /><br />Lunge walk w/press (use wt. vest) 20<br />Superman 50<br />pull ups 15<br />reverse over-head med ball throws 8<br />Thrusters 5 (heavy)Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-64342258666207826812008-07-16T07:14:00.000-05:002008-07-16T07:15:30.161-05:00REST DAYCrossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-28609242166360543692008-07-15T07:05:00.003-05:002008-07-15T07:11:57.197-05:002 laps outside (1/2 mile)<br />Bench Press (at own pace increase wt. ea. set) 5 x 10<br /><br />5 rounds :20 ea. station<br /><br />Barbell bicep curls<br />Ring bench dips<br />Incline db press (35 lbs.)<br />Hammer Curls (30 lbs.)<br />Cable press downs<br />Incline flies (25 lbs.)<br />Farmers Walk (60 lbs.)Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-42695283835084231202008-07-02T21:19:00.003-05:002008-07-02T21:23:57.707-05:00<a href="http://bp0.blogger.com/_h8MG_xk2WwA/SGw3TJxmh7I/AAAAAAAAAH4/AjYz-KQFhX4/s1600-h/castro-pool-th.jpg"><img id="BLOGGER_PHOTO_ID_5218606870396569522" style="CURSOR: hand" alt="" src="http://bp0.blogger.com/_h8MG_xk2WwA/SGw3TJxmh7I/AAAAAAAAAH4/AjYz-KQFhX4/s400/castro-pool-th.jpg" border="0" /></a><br /><div><span style="font-family:arial;">Blast through one time....</span></div><div><span style="font-family:arial;"></span> </div><div><span style="font-family:arial;">25 Pull ups</span></div><div><span style="font-family:arial;">50 Push Press </span></div><div><span style="font-family:arial;">50 Push ups</span></div><div><span style="font-family:arial;">50 Knees to elbows</span></div><div><span style="font-family:arial;">50 Kettlebell Swings </span></div><div><span style="font-family:arial;">50 Box Jumps</span></div><div><span style="font-family:arial;">25 Pull ups</span></div><div><span style="font-family:arial;"></span> </div><div><span style="font-family:arial;">Post time to comments</span></div>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-16655136458283310052008-07-01T21:16:00.002-05:002008-07-01T21:21:35.438-05:00<a href="http://bp0.blogger.com/_h8MG_xk2WwA/SGrmIvAa9wI/AAAAAAAAAHw/mufQccA-1Fw/s1600-h/evajamaboardohs-th.jpg"><img id="BLOGGER_PHOTO_ID_5218236155993716482" style="CURSOR: hand" alt="" src="http://bp0.blogger.com/_h8MG_xk2WwA/SGrmIvAa9wI/AAAAAAAAAHw/mufQccA-1Fw/s400/evajamaboardohs-th.jpg" border="0" /></a><br /><div><span class="blsp-spelling-corrected" id="SPELLING_ERROR_0"><span style="font-family:arial;">5 Rounds for Time</span></span><br /><span class="blsp-spelling-corrected"><br /><span style="font-family:arial;">25 x Double Unders (200 single unders)</span><br /><span style="font-family:arial;">25 x Lunges (25 knee touches each leg)</span><br /><span style="font-family:arial;">50 x Sit Ups</span><br /><br /><span style="font-family:arial;">Post Time to Comments</span></span><br /></span></div>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-53391071794154740232008-06-30T20:17:00.000-05:002008-06-30T20:18:32.211-05:00<span style="font-family:arial;">Tabata workout: 20 Sec work 10 Sec rest</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Push-ups</span><br /><span style="font-family:arial;">Pull-ups</span><br /><span style="font-family:arial;">Box Jumps</span><br /><span style="font-family:arial;">Squats</span><br /><span style="font-family:arial;">Sit-ups</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Post reps to comments.</span>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-68060282383486519092008-06-29T23:17:00.001-05:002008-06-29T23:17:53.503-05:00<span style="font-family:arial;">21 - 15 - 9</span><br /><span style="font-family:arial;"><br />Kettlebell Swings<br />Pull ups<br />Sit ups<br />Burpees<br />Run 400 meters between rounds<br /><br />Post time to comments.</span><br /></span>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-87914628761979238492008-06-28T22:32:00.000-05:002008-06-28T22:33:08.307-05:00<span style="font-family:arial;">REST DAY</span>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-74147591739109808522008-06-28T22:31:00.002-05:002008-06-28T22:32:22.442-05:00<span style="font-family:arial;">Run 10K</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Post time to comments</span>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-78850096824186293772008-06-28T22:31:00.001-05:002008-06-28T22:31:45.342-05:00<span style="font-family:arial;">Lynne"</span><br /><br /><span style="font-family:arial;">Five rounds for max reps of:</span><br /><span style="font-family:arial;">Body weight bench press</span><br /><span style="font-family:arial;">Pull-ups<br />Post reps for both exercises in all rounds.</span>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-29811919747998678842008-06-25T21:44:00.000-05:002008-06-25T21:46:09.069-05:00<span style="font-family:arial;">"Chad" Lite</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Run 400 meters </span><br /><span style="font-family:arial;">15- Deadlift</span><br /><span style="font-family:arial;">Run 400 meters </span><br /><span style="font-family:arial;">15- Thruster</span><br /><span style="font-family:arial;">Run 400 meters </span><br /><span style="font-family:arial;">15- Front Squat</span><br /><span style="font-family:arial;">Run 400 meters</span><br /><span style="font-family:arial;">15- Push Press</span><br /><span style="font-family:arial;">Run 400 meters</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Post time to comments.</span>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-39324890383839723672008-06-24T21:51:00.002-05:002008-06-24T21:54:17.864-05:00<span style="font-family:arial;">"Fight Gone Bad!"</span><br /><span style="font-family:arial;"><br />Three rounds of:</span><br /><span style="font-family:arial;">Wall-ball, 20 pound ball, 10 ft target (Reps)</span><br /><span style="font-family:arial;">Sumo deadlift high-pull, 75 pounds (Reps)</span><br /><span style="font-family:arial;">Box Jump, 20" box (Reps)</span><br /><span style="font-family:arial;">Push-press, 75 pounds (Reps)</span><br /><span style="font-family:arial;">Row (Calories)</span><br /><span style="font-family:arial;"><br />In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.<br /><br />Add your points and post them to comments.</span><br /></span>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-58622986891486071902008-06-23T21:16:00.001-05:002008-06-23T21:18:01.015-05:00<a href="http://bp0.blogger.com/_h8MG_xk2WwA/SGBZMh5E7sI/AAAAAAAAAHo/ZOCqilOmXGM/s1600-h/Gillian-th.jpg"><img id="BLOGGER_PHOTO_ID_5215266440286105282" style="CURSOR: hand" alt="" src="http://bp0.blogger.com/_h8MG_xk2WwA/SGBZMh5E7sI/AAAAAAAAAHo/ZOCqilOmXGM/s400/Gillian-th.jpg" border="0" /></a><br /><div> </div><div><span style="font-family:arial;">"300"</span></div><div><span style="font-family:arial;">Prepare for Battle!!</span></div><span style="font-family:arial;"><div><br />25 Pull ups<br />50 Deadlift<br />50 Push ups<br />50 Box Jumps<br />50 Knees to Elbows<br />50 Kettlebell Swings<br />25 Pull ups</div><div><br />Post time to comments.</span></div>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-90802689232972323182008-06-22T23:58:00.001-05:002008-06-23T00:00:04.629-05:00<span style="font-family:arial;color:#ffffff;">"</span><a href="http://www.crossfit.com/mt-archive2/000847.html" target="blank"><span style="font-family:arial;color:#ffffff;">Michael</span></a><span style="color:#ffffff;"><span style="font-family:arial;">"</span><br /></span><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Three rounds for time of:</span><br /><br /><span style="font-family:arial;">Run 800 meters</span><br /><span style="font-family:arial;">50 Back Extensions</span><br /><span style="font-family:arial;">50 Sit-ups</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Post time to comments.</span>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-21186532960650232722008-06-21T19:58:00.003-05:002008-06-21T19:58:49.066-05:00Rest DayCrossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-11839593362456053422008-06-20T21:14:00.001-05:002008-06-20T21:16:03.246-05:00<span style="font-family:arial;">Complete as many rounds in 20 minutes as you can of:</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">10 Thruster</span><br /><span style="font-family:arial;">10 Pull-ups</span><br /><p><span style="font-family:arial;">Post rounds completed to comments.</span> </p>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-52663275008753369882008-06-19T21:16:00.002-05:002008-06-19T21:19:54.884-05:00<span style="font-family:arial;">Do 4 rounds of 1 minute's worth of each of the following exercises with no rest between exercises.</span><br /><span style="font-family:Arial;"></span><br /><span style="font-family:arial;">Deadlift </span><br /><span style="font-family:arial;">Kettlebell Swing </span><br /><span style="font-family:arial;">Knees to elbows</span><br /><span style="font-family:arial;">Box Jump </span><br /><span style="font-family:arial;">Row </span><br /><span style="font-family:arial;">Rest 1 minute</span>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-31373410461984338122008-06-18T20:52:00.003-05:002008-06-18T20:58:53.100-05:00<a href="http://bp3.blogger.com/_h8MG_xk2WwA/SFm9BNpYXfI/AAAAAAAAAHg/hftQUhNb7DU/s1600-h/Games07OPTHopper-th.jpg"><img id="BLOGGER_PHOTO_ID_5213405872198802930" style="CURSOR: hand" alt="" src="http://bp3.blogger.com/_h8MG_xk2WwA/SFm9BNpYXfI/AAAAAAAAAHg/hftQUhNb7DU/s400/Games07OPTHopper-th.jpg" border="0" /></a><br /><div><span style="font-family:arial;"></span></div><br /><div><span style="font-family:arial;"></span></div><br /><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">Run 800 M</span></div><div><span style="font-family:arial;">25 Burpees</span></div><div><span style="font-family:arial;">50 Sit ups</span></div><div><span style="font-family:arial;">Run 800 M</span></div><div><span style="font-family:arial;">25 KB Swings </span></div><div><span style="font-family:arial;">50 Squats</span></div><div><span style="font-family:arial;">Run 800M</span></div><br /><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;">Post time to comments.</span></div>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.comtag:blogger.com,1999:blog-6679893458038461491.post-74040374183258019092008-06-17T20:41:00.000-05:002008-06-17T20:42:14.509-05:00<span style="font-family:arial;">Seven rounds for time of:</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">21 Shoulder Press</span><br /><span style="font-family:arial;">21 Back extensions </span><br /><span style="font-family:arial;"><br />Post time to comments.</span>Crossfit Little Rockhttp://www.blogger.com/profile/07416517083284300905noreply@blogger.com