Posts Tagged ‘push ups’
Please be sure to periodically check the tab CFNKY news for member info. This is a great page for notes and announcements- I always date it when it is updated so you know if there is something new. Check it out now because I want your testimonials!
Remember there is no mid afternoon classes on Tuesday.
WOD:
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
WOD- Squats, pull-ups and push ups
January 26th, 2010 | Author: cmupilam
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post results to comments.
WOD- “Angie”
January 3rd, 2010 | Author: cmupilam
“Angie“
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Many of you are setting new goals & resolutions, many of which include the Paleo style of eating. I will post links and try to attach information more often for you to reference. We are here to help you meet BOTH your fitness and nutrition needs.
Great intro to the paleo lifestyle
Detailed shopping list of foods
Paleodiet.com
Paleolithic diet so easy, cavemen actually did it
Transitioning to a paleo diet
Complete as many rounds as you can in twenty minutes of:
15 Push-ups,
12 Ring dips,
115 pound Push-press, 9 reps.
Post rounds and fractions of rounds completed to comments.
Posted in WOD | 
Tags: Crossfit, Fitness, Push Press, push ups, ring dips, WOD, Workout | 
4 Comments »
Saturday-Bring a Friend
December 12th, 2009 | Author: cmupilam
What a fantastic turnout of “friends”- Thanks to Karin for bringing Julie, Ashley for introducing Shannon, and to Mindy for both Chip and Jeff-
2 person teams- 1 person work/one person rest/then switch
Rowing
Squats
Situps
Pushups
Pullups
400 meters 800 meters Add new tag back extensions back squat Bear Complex bear crawl Bench Press box jumps burpees Clean and jerks cleans Crossfit deadlifts death by clean and jerks Double-unders Fitness Free Saturday Workouts front squats GPP handstand push up Hang Power Snatch kettle bell swings knees to Elbows Muscle Ups overhead squats power clean Pull-ups Push Jerk Push Press push ups rest ring dips Row running SDHP shoulder press sit-ups snatch squats tabata Thrusters wallball WOD Workout
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