Skully

21,18,15,12,9:

(95#/65#)
Deadlift
Hang Power Clean
Front Squat
Push Jerk
(taken from www.crossfithardcore.com 8.28.08)

3-2-1-GO!

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8.27.2008
CrossFit WOD

For Time:
10 Muscle Ups
20 Handstand Push-Ups
30 Pull-Ups
40 KB Swings, 1.5 poods
50 Sit-Ups
60 Burpees

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8.26.2008
Fantasy

3 Rounds of:
20 SDLHP(65#/95#)
30 Double Unders (no subbing!)
40 Box Jumps

for Nicole...

4 Rounds of:
30 Sit Ups
21 Push Ups
15 Dips
9 Seated Press (HSPU mod.)

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AMRAP

As many rounds as possible in 20 min:

200M Run
9 Thrusters (55#/75#)
12 Knees to Elbows
15 KB Swings

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Coconut

3 Rounds:

800M Run
21 Wall Balls
15 Overhead Squats (65#/95#)
9+1 DB Snatches (20#/35#)
(taken from www.crossfithardcore.com 8.22.08)

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Burple

10 Rounds for Time:

12 Pullups
12 Burpees

3-2-1-GO!

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Who's Left?

4 Rounds for Time:

21 Sumo Deadlift High Pull (65#/95#)
15 Thrusters (65#/95#)
21 V-Ups
30 Double Unders
(taken from www.crossfithardcore.com 8.20.08)

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Grinder

WARNING: The picture below is GROSS!!!


If you don't want to see a stitched-up leg, don't look!

5 rounds for time:

20 Box Jumps (big box!)
20 Sit Ups
5 HSPU (or 15 Push Ups)
Run a 400

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GROSS PICTURE BELOW!!!



Nicole's leg.............

I'll spare you the before-stitches picture :)



Let's take a walk down memory lane.....
It was only a little over a month ago that this happened to the other leg...
Lesson should've been learned the first time!

Bangin' Bruce

For time:

5 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Air Squats)
10 Clean & Jerks (95/135)
5 Rounds of Cindy
10 Clean & Jerks (95/135)
5 Rounds of Cindy
(taken from www.crossfithardcore.com 8.17.08)

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Hardcore

30-20-10:

Push Ups
Pull Ups
Walking Overhead Lunges
Dips
(modified from http://www.crossfithardcore.com/ 8.15.08)

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The Red Devil

3 rounds of the following:

400M Run
5 HSPU/10 Modified
10 Deadlifts (135#/185#)
15 Push Press (55#/75#)
10 Deadlifts (135#/185#)
5 HSPU/10 Modified
(taken from www.crossfithardcore.com 8.14.08)

3-2-1-GO!!!

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Nicole and Ryan deadlifting


Nicole showing off her pit stains...so lady-like!



Meeks' hand, post-workout

21

3 rounds:

21 KB Swings (1 pood/1.5 pood)
21 Pullups
21 KB Swings
21 Box Jumps
21 KB Swings
21 Situps
(taken from www.crossfithardcore.com 8.12.08)

That's a lot of KB Swings!!

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Omaha WOD

5 rounds for time:

400 meter run
15 DB Push press (50#/30#)
(Taken from http://www.crossfitomaha.blogspot.com/ on 8/12/08)

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CINDY

8.11.08...just forgot to post it

20 minutes continuous:

5 Pull Ups
10 Push Ups
15 Air Squats

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TGIF

5 Rounds of the following:

10 Back Squats (go heavy!)
10 Burpees
10 Gut Busters

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Burn It Up 2

5 rounds of the following:

400m Run
50 Air Squats
30 Sit Ups
20 Push Ups

Outside on the track...It's a hot one!

Split Decision

For the guys who love muscle-ups...
5 Rounds of:
10 Thrusters
5 Muscle-Ups

For the ladies who can't do muscle-ups...
Monday's workout...Let's beat the guys' times!! :)
21-15-9:
Squat Clean & Press (65#)
Pull Ups
Gut Busters

Last workout for Meeks before VEGAS!



Ryan and Meeks doing thrusters. Get low!


MUSCLE-UPS!

Powerhouse

5 Rounds:

10 Deadlift (225#/125#)
10 Burpees
5 HSPU

Bring on the HEAT!

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Nicole loves HSPU and Burpees!!!

Meeks showing off his skills

...and Matt taking a cheap shot at his head

Manic Monday

21-15-9:

Squat Clean & Press (135#)
Pull Ups
Gut Busters

Go get it!!

Hot Hundred

Quote of the day:
"Oh my god, I hurt!! I think I'm going to bed right when I get home"

50-35-20:

Overhead Walking Lunges (65#/45#)
Push Ups
Box Jumps
Knees to Elbows

3-2-1-GO!
Sweat it out!

The Outsiders

Meeks & Matt:
21-15-9:
Overhead Squats
Burpees

The cool people:
5 Rounds of 10:
Thrusters (95#/65#)
Burpees
Gut Busters (10# ball)

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