“1/2 Arnie”
With a single 2 pood kettlebell:
12 Turkish get-ups, Right arm
25 Swings
12 Overhead squats, Left arm
25 Swings
12 Overhead squats, Right arm
25 Swings
12 Turkish get-ups, Left arm
Although this is just the 1/2 Arnie it is in remembrance of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, who was killed in the line [...]
We hope everyone had a fantastic Labor Day weekend! Now it’s time to get to work back in the gym!!
HSPU Work
then,
Deadlift
5×5
-Same weight across
Weighted GHD
5X5
-Alternate between Deadlift and GHD’s
Happy Birthday to Tony and Eric!!! Give them some birthday hugs when you see them!
I believe Birthday Burpees are in order as well…
In teams of 4:
As many reps as possible Wall Ball
-800m run
As many reps as possible Push-ups
-800m run
As many reps as possible KB Swings
*While 2 teammates are running, the other 2 are working
“Nancy”
-Compare to 11/17/09
5 Rounds for time of:
400m Run
15 OHS, 95M, 65W
*Post time and load to comments
For time:
15-10-5-10-15
Push Press, 115M, 85W; must clean from floor
Box Jumps, 24M, 20W
*Post loads and time to comments
Check out some pictures of our traveling CrossFitters:
We will not have regularly scheduled classes on Monday, September 6th, 2010 due to Labor Day. We will hold a 9am workout for all members. Feel free to join in if you are around. Have a great day!
Welcome September!
Because we did GVCF’S b-day WOD yesterday, we will do Tom’s today! Compare to 4/24/10
“Officer Hruskocy”
5 Rounds:
15 Burpees
15 Deadlift
15 Pull-ups