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Wednesday, September 27th

CrossFit Leapfrog


Big Dawgs:
5 Rounds
100 M Sprint
3 Muscle ups
10 Pressing Snatch Balances X 15#

The Porch:
5 Rounds
100 M Sprint
6 Jumping Muscle ups
10 Pressing Snatch Balances X 10#

Pack:
3 Rounds
100 M Sprint
3 Seated Muscle ups
10 Pressing Snatch Balances X 10#

Puppies:
3 Rounds
50 M Sprint
3 Squat Muscle ups
10 Pressing Snatch Balances X 5#

Buttercups:
3 Rounds
50 M Sprint
3 Squat Muscle ups
10 Pressing Snatch Balances X PVC



Muscle up progression Video

Pressing Snatch Balance Video

Tuesday, September 26th (P.T. Test)

CrossFit Soccer

A Birthday and Two Goals





P.T. Test


Do one set of the following:

Max Pull ups

Max Pushups

Max situps in two minutes

Max squats in one minute

Standing broad jump (report distance jumped)


Please post your scores.

Monday, September 25th

CrossFit Kids
Kilt Day
Handstand Push ups






Post your time for the following:

Max deadhang on the pull up bar.
rest one minute
Max hang on pull up bar with chin above bar.
rest one minute
Max hang with only right arm.
rest one minute
Max hang with only left arm.
rest one minute
Max hold on dip bars
rest one minute
Max hold in handstand

Sunday, September 24th

Mark two spots on wall one low and one chest high.



Big Dawgs
3 rounds
Run 400 M
Kick ten "goals" to the low spot
12 Burpees
Throw ten soccor throws to the high spot
12 Pull ups

Pack
3 rounds
Run 200 M
Kick ten goals to the low spot
8 Burpees
Throw ten soccor throws to the high spot
8 Beginner Pull ups

Puppies
3 rounds
Run 100 M
Kick ten goals to the low spot
8 Burpees
Throw ten soccor throws to the high spot
8 Assisted Pull ups or Ring rows

Saturday, September 23rd, 2006

Colleen & Jerk


For 7 minutes with a continuosly running clock, perform one dumbell clean and three jerks at the end of the clean for a count of one. Work on form.
Report your total count to comments.

Big Dogs
10-15# dumbells

Packmembers
8-10# Dumbells

Puppies
4-6# Dumbells

Friday, September 22nd

CrossFit Kids
Beginner Pull ups







Big Dawgs:
21-15-9

Medicine Ball Clean/Wall Ball (8#)
Slam Ball/Broad Jump (8#)
Pull Ups

The Porch:
15-12-9

Medicine Ball Clean/Wall Ball (6#)
Slam Ball/Broad Jump (8#)
Pull Ups

Pack:
15-12-9

Medicine Ball Clean/Wall Ball (4#)
Slam Ball/Broad Jump (6#)
Beginner Pull Ups

Puppies:
15-12-9

Wall Ball (4#)
Slam Ball (4-6#)
Jumping Pull Ups