http://crossfitfx.com Forging Elite Fitness Thu, 18 Mar 2010 13:01:51 +0000 http://backend.userland.com/rss092 en As many rounds as possible in 20 minutes of: 5 HSPU 10 KTE 15 Box jumps Post rounds to comments. [singlepic id=220 w=320 h=240 float=] http://crossfitfx.com/2010/03/19/friday-190310/ Rest Day At CFX "Helen" Three Rounds Run 400m 21 KB Swings 24kg 12 Pull Ups Post results to comments. [singlepic id=219 w=320 h=240 float=] http://crossfitfx.com/2010/03/18/thursday-180310/ 21 - 15 - 9 For time: Pull ups OHS 50kg (30kg) 50 Double unders Post time to comments. Check it out, Commando Steve SHM [singlepic id=218 w=320 h=240 float=] http://crossfitfx.com/2010/03/17/wednesday-170310/ For time: 5 Muscle ups 15 Back squats 45kg (30kg) 10 Muscle ups 10 Back squats 45kg (30kg) 15 Muscle ups 5 Back squat 45kg (30kg) 10 Muscle ups 10 Back squat 45kg (30kg) 5 Muscle ups 15 Back squat 45kg (30kg) Post time to comments. [singlepic id=217 w=320 h=240 float=] http://crossfitfx.com/2010/03/16/tuesday-160310/ Every 2 minutes on the minute for 20 minutes: Run 100m Backwards Run 100m Forwards If you fall behind complete 10 Mountain Jumpers, then recommence on the Interval. There will be no 1700 class today. Commando Steve's new book on sale now. [singlepic id=216 w=320 h=240 float=] http://crossfitfx.com/2010/03/15/monday-150310/ Rest Day There will be no 1700 class tomorrow. http://crossfitfx.com/2010/03/14/sunday-140310/ "Fight Gone Bad" 3 Rounds of the following: In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are: 1. Wall-ball: 9kg ball, 10 ... http://crossfitfx.com/2010/03/13/saturday-130310/ As many rounds in 20 minutes of: 20 Double unders 2 Muscle ups 10 Push ups Post rounds to comments. Lunch Session Today, Cancelled. [singlepic id=176 w=320 h=240 float=] http://crossfitfx.com/2010/03/12/friday-120310/ You have 3 attempts at your best 3rm for the following: Back Squat 3, 3, 3. Strict Press 3, 3, 3. Deadlift 3, 3, 3. Rest as required between sets. Post results to comments. Tonight's skill class: Snatch [singlepic id=4 w=320 h=240 float=] http://crossfitfx.com/2010/03/11/thursday-110310/ Rest Day At CFX "Modified Linda" 10, 9, 8, , , , , 3, 2, 1 for time of: Deadlift, 1 1/2 body weight Ring Dips, body weight Clean, 3/4 body weight Post time to comments. Tomorrow evening's skill class: Snatch [singlepic id=212 w=320 h=240 float=] http://crossfitfx.com/2010/03/10/wednesday-100310/