Starting Strength Seminar
Arvada, CO
Day 3
Showing posts with label cert. Show all posts
Showing posts with label cert. Show all posts
Saturday 01/29/11
Phil:
CrossFit Movement and Mobility Certification
Front Range CrossFit
Denver, CO
Kiley:
"The Crucible"
25 Pull-ups
50 Deadlifts, 95#
50 Push-ups
50 Box-Jumps, 18"
50 KTE
50 DB Thrusters, 15#
Run 400m
25 Pull-ups
CrossFit Movement and Mobility Certification
Front Range CrossFit
Denver, CO
Kiley:
"The Crucible"
25 Pull-ups
50 Deadlifts, 95#
50 Push-ups
50 Box-Jumps, 18"
50 KTE
50 DB Thrusters, 15#
Run 400m
25 Pull-ups
Sunday 01/23/11
Phil:
CrossFit Gymnastics Certification
GSX Athletics
Fort Worth, TX
Kiley:
Complete 3 rounds for time:
CrossFit Gymnastics Certification
GSX Athletics
Fort Worth, TX
Kiley:
Max Rep Sit Up Med Ball Throws, 20#/15#: 60 seconds
Max Rep Push-ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
Max Rep Push-ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
*rest 60 seconds between rounds
*med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat.
*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.
Courtesy of CrossFit Football
Saturday 0/22/11
Phil:
CrossFit Gymnastics Certification
GSX Athletics
Fort Worth, TX
Kiley:
Rest Day
CrossFit Gymnastics Certification
GSX Athletics
Fort Worth, TX
Kiley:
Rest Day
Subscribe to:
Posts (Atom)
Posts
