RMSDF

1.30.09

1.30.09

Warm up
20 push ups,squats,sit ups, 10 pull ups & bear crawls (1 length of the room = 1 rep)

for time:

100 jump squats

100 Knee tucks on ab balls

1.29.09

Fitness Test:

Front Bridge for time.

Complete as many reps as possible without resting for more then 6 seconds:
Rest as long as needed between exercises

Burpees

Squats

Sit Ups

Pull Ups

Push ups

1.28.09

KettleBell Torture

10 swings

10 Snatches or cleans

1 Left & Right Turkish Get Up

10 Figure 8's

10 KB crunches

5 wood choppers per side

repeat for 20 minutes
The last day on Nantucket Island 05

1.27.09

Tabata this:

Over head squats

Knees 2 Elbows or L-sits

Bench press on ab ball or on floor holding a back bridge

Med ball toss and chase

Some of the Aurora Heavy Bag / CrossFit Crew

1.26.09

4 Rounds for time:

25 box jumps

25 push ups

1.23.09

Push ups

Sit Ups

Jump Squats

Mt Climbers

15 seconds of each. REST 15sec. 20 Seconds of each. Rest 20 sec. 25 seconds of each 25 seconds of rest
continue to add 5 seconds until you reach 60 seconds then work your way down in the same manner by 10's

1.22.09

warm up:

10 rounds for time:

5  Sumo High pulls

5 Pull ups

5 Renegade rows (5 per side)

1.21.09

Warm up:

Then complete as many rounds as possible in 20 minutes

5 ring dips or reg dips

10 mt climbers

10 double unders

10  jumps over two kick shields

5 sit ups

1.20.09

With a continuously running clock do 1 Burpee (with push up) & 1 KB Swing the first minute, 2 of each the second minute, 3 of each the third minute and so on for 15 minutes

cool down with either:

400m jog or 50 butterfly sit ups

1.19.09

Warm up

50 Deck Squats

50 Push ups

cool down
1/2 mile jog