Friday the 15th of May, 2009

“Hansen“

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

HeroDanielHansen-th.jpg

Enlarge image

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Notes, tools, articles and ephemera:

Thursday the 14th of May, 2009


“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

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Tuesday the 12th of May, 2009


We will be meeting at the parking lot located at 73rd and Collins in Miami Beach at 6:00pm. Please call Dan at 561-809-2858 with any questions.

What to bring:
Clothes you don’t mind getting wet or a bathing suit
Towel
Sunscreen
Water to drink

Notes, tools, articles and ephemera:


Monday the 11th of May, 2009

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.

Or

Out of Town/Home Workout

Hand Stand Push-Ups (HSPUs)

5-5-5-5-5

If you can’t do HSPUs, scale it down to a pike or assisted HSPU. Check out this video from the CrossFit main site that shows Nicole Carroll doing a few variations including scale downs.

Skill of the week: Double Unders*

*We have ordered Ultra Speed Jump Ropes. If you want one, reserve one. They will be in mid-week.

Notes, tools, articles and ephemera: