CrossFit Chilliwack

November 21, 2009

10 Rounds For Time of:

Medicine ball clean, 10 reps (M-20lbs, W-14lbs)
Push Press, 10 reps (M-75lbs, W-45lbs)

November 20, 2009

For time:

Row 2000m

November 19, 2009

21-15-9 reps for time of:

Overhead squat (M-95lbs, W-65lbs)
Ring push-ups

November 18, 2009

Today's 6am class is cancelled - sorry for any inconvenience.  The 6:30pm class is still on though.  Hope to see you all there.

"Helen"

Three rounds for time of:

Run 400m
21 kettlebell swings (1.5 pood)
12 pull-ups

November 17, 2009

Deadlifts

5-5-5 reps
3-3-3 reps
1-1-1 reps

November 16, 2009

50' walking lunge (35lbs)
21 pull-ups
21 sit-ups
50' walking lunge (35lbs)
18 pull-ups
18 sit-ups
50' walking lunge (35 lbs)
15 pull-ups
15 sit-ups
50' walking lunge (35 lbs)
12 pull-ups
12 sit-ups
50' walking lunge (35 lbs)
9 pull-ups
9 sit-ups
50' walking lunge (35 lbs)
6 pull-ups
6 sit-ups

November 15, 2009

Rest Day

November 14, 2009

"Fran"

21-15-9 reps for time of:

Thrusters
Pull-ups

November 13, 2009

Run 400m
21 deadlifts (M-225, W-155)
21 push-ups
Run 400m
15 deadlifts
15 push-ups
Run 400m
9 deadlifts
9 push-ups

Bring your rain gear - we're running rain or shine!!

November 12, 2009

Back Squat:

5-5-5 reps
3-3-3 reps
1-1-1 reps

This means three sets of 5 reps, three sets of 3 reps, and three sets of one rep.  The reps are with maximum load, with longer rest times in between.