Month: October 2009

TRICK-OR-CROSSFIT-TREAT

MOVE FROM “HOUSE TO HOUSE” AND PICK UP SOME CROSSFIT CANDY… 10 CAL ROW 10 POWER CLEAN 135/95 1O BURPEES RUN 400M 20 STEPS OVERHEAD WALKING LUNGES 20 HSPU 30 DOUBLE UNDERS 30 WALL BALL 20/12 30 SQUATS RUN 800M 40 SDHP 75/45 40 PULLUPS * PHOTO OF PUKIE PUMPKIN FROM MAIN SITE O8 CARVED …
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KB-SWINGS-200M-SPRINTS

10 KB SWINGS 200M 53/70 9 KB SWINGS 200M 8 KB SWINGS 200M 7 KB SWINGS 200M….. 1 KB SWING 200M

ANGIE

▪ 100 Pull-ups ▪ 100 Push-ups ▪ 100 Sit-ups ▪ 100 Squats Complete all reps of each exercise before moving to the next.

JACKIE

▪ 1000 meter row ▪ Thruster 45 lbs (50 reps) ▪ Pull-ups (30 reps)

ANNIE

DOUBLE UNDERS SITUPS 50-40-30-20 and 10 rep rounds; for time


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