GunxCrossFit
Strength: Back Squat, 3 X 5 (add 5 kg. to last week's weight)
Push Press 5 X 5
Conditioning; 3 rounds:
5 Box Jumps
10 Ring Dips
15 GHD Sit ups
Training for Middle Age and Beyond
GunxCrossfit
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May 28, 2012
May 27, 2012
May 26, 2012
Sunday, 5/27/12
No open gym today.
Starting Strength at 11 AM.
There will be a 9 AM Memorial Day Workout on Monday.
May 25, 2012
May 24, 2012
Friday, 5/25/12
Strength: Bench Press, 5 x 3 @ 85%
Deadlift, 1 X 5 (as heavy as you can)
Conditioning: 5 sets; no rest, with 1 pair of DBs:
5 hang high-pulls
5 power cleans
5 push press
May 23, 2012
Thursday, 5/24/12
Strength: Press, 3 X 5 @ 80%
Front Squat, 3 X 5 @85%
Conditioning: 5 Rounds, no rest
5 Pull Ups
10 Push ups
15 Squats
May 22, 2012
Wednesday, 5/23/12
Strength; 10sets x 10reps
Double/Single kettlebell Strict Press
Ring Rows
Conditioning: Row 4 X 500 Meters with ~2 min rest.
May 21, 2012
Tuesday, 5/22/12
The 9:30 AM class is cancelled today.
Strength: Power Snatch, 5 X 2
Conditioning: AMRAP in 7 Mins:
25 Double Unders
10 Pull Ups
May 20, 2012
Monday, 5/21/12
Strength: Back Squat, 3 X 5 (add 5kg. to last week's load)
Conditioning: For Time;
75 Wall Balls
5 Burpees on the minute.
Super Squats download.
May 19, 2012
Sunday, 5/20/12
Open Gym, 5 - 7
