CrossFit Chilliwack

March 10, 2010

21-15-9 reps of:

Deadlift (M-225, W-185)
Kettlebell Swings (M-55, W-35)

For time.

Push-up Challenge:  Day 38 - 38 push-ups

March 9, 2010

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

For Time

Complete all reps of each exercise before moving to the next.

Push-up Challenge:  Day 37 - 37 push-ups

March 8, 2010

Deadlift
5-5-5 reps

and then:

21-15-9 reps of

Dumbell snatch
Ring push-ups

For time.

Push-up Challenge:  Day 36 - 36 push-ups

March 7, 2010

Rest Day.

Push-up Challenge:  Day 35 - 35 push-ups

March 6, 2010

For time:
100x single skips
30x Squats
30x Walking lunges
30x Situps
30x KB swings (M-55,W-35)
30x Wall balls
30x Burpees
30x Dips
100x single skips

Push-up Challenge:  Day 34 - 34 push-ups

Melina demonstrates a knuckle push-up.

Claire & her friend Quinn taking a story break.
 

March 5, 2010

NOTE:  Open gym tonight will only be from 5:30 pm to 6:30 pm.  Gym will be closed at 6:30 pm.

50-40-30-20-10 reps of:

Walking Lunge
Sit-ups

Push-up Challenge:  Day 33 - 33 push-ups

March 4, 2010

As many rounds as possible in 20 minutes of:

15 thrusters (M-65 lbs, W-45 lbs)
10 abmat sit-ups
5 pull-ups

Push-up Challenge:  Day 32 - 32 push-ups

March 3, 2010

*Note:  We will be having a 6:15am class this week on Thursday, March 4.

Shoulder Press
1-1-1 reps

Push Press
3-3-3 reps

Push Jerk
5-5-5 reps

Push-up Challenge:  Day 31 - 31 push-ups

Read this article about the press, push press and push jerk.

March 2, 2010

"Nancy"

Five rounds for time of:

400m Run
15 overhead squats (95 lbs)

Push-up Challenge:  Day 30 - 30 push-ups

March 1, 2010

Five rounds for time of:

5 deadlifts (M-275, W-185)
10 burpees

Compare times to November 23, 2009

Push-up Challenge:  Day 29 - 29 push-ups

To see the results of the CrossFit Langley Challenge click here.

 Adam at the CrossFit Langley Challenge (photo courtesty of CrossFit Langley)

Kerri at the CrossFit Langley Challenge (photo courtesy of CrossFit Langley)