Quarter Gone Bad

Quarter Gone Bad - modified from http://crossfitfootball.com/

Five rounds for total reps of:

95 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Sandbag on back push-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Count your reps and post them.
Thanks to CrossFit Football.

Be Strong and Courageous !!

Strength Gainer II

Strength Gainer II
squat: 5x5
overhead press: 5x5
dead-lift: 1x5
pullups 3x16
pushups 3x20

For starters do 60% of your 1 rep max

Strength Gainer

squat: 5x5
bench: 5x5
dead-lift: 1x5
bb rows 3x5
pushups 3x20

For starters do 60% of your 1 rep max

August 8, 2009 TW - SL.B2

Power Clean and (5)Front Squats 105#, 5 sets
Power Clean and (5)Overhead Presses 105#, 5 sets
(5)DeadLift 155#, 5 sets

3 X 10 Pullups
3 X 30 PushupNation Pushups

Be Strong and Courageous!!

AUGUST 1, 2009 TODAY'S WORKOUT

THREE ROUNDS OF THE FOLLOWING:

20 THRUSTERS WITH 25# DUMBBELLS
RUN 200 YRDS
20 PUSHUPNATION PUSHUPS
RUN 200 YRDS

3 Month Pullup/Pushup Challenge - Solve this by 11/01/09

http://perfectpushup.blogspot.com/2009/07/extreme-fitness-challenge-15-pullups40.html

In Rugby Stronger Equals Better.........

English Strongman vs Australian Tacklers.

Today's Workout:
95lb Deadlift
95lb Hang Power Clean
95lb Front Squat
95lb Push Jerk

1st Set 20, 2nd Set 15, 3rd Set 10
Use 95#'s, or enough to keep you challenged.

Be Stong and Courageous!!