4 get up sit press w55 m 85
25 kb swings w35 50m
4 KB wind mill  w25 m35 each side
25 kb swings
4 rounds

20 horizontal ball jumps
20 pull ups
15 deadlifts w135 m185
20 knees to elbow
5 rounds

100 sit ups

12 burpees   6 turkish get ups bell over fist,   24 double unders, 12 push press   12 burpess     12 over head squats   3 rounds      kb 20w 35m   bars 55w   75m

30 am kb swing
10 cleans
15 pull ups
30 am kb swings
10 cleans
15 knees to elbows
3 rounds
w85 m105

cleans 6,5,4,3,2

FIGHT GONE BAD

tabata
heavy ropes
push ups
kb deep squats

20 burpees
10 muscle ups
20 double unders
10 muscle ups
2 rounds

Westside bench work, speed bands and weighted bands

monday

15 sumo hi pulls
20 push ups hands up
25 over head squats with med ball
30 ploy jumps knees above hip joint
5 rounds

10 sand bag thrusters
20 push up lift hands
400m run
3 rounds

back squats 5x5 front squats 5x5

800m
12 Cleans
400m
24 pushups
24 pullups
12 Cleans
x2

4 burpees
2 turkish get ups bell over fist
4 push ups
2 kb press bell over fist
7 rounds

cleans 10,6,4,2,1

20 kb snatch
20 kb AM swing
20 burpees
20 pull ups
3 rounds
30lbs W 5olbs M

20 box jumps
5 push press
5 lunges 
4 rounds

back squats 8,6,4,2
pistols 6

400m
6 deadlifts
12 pull ups
6 deadlifts
12 knees to elbow
4 rounds

6 pistols each leg

50 wall balls         (Lauren i know what your thinking...you are still coming)
50 American KB swings
X3

Strength:
overhead squats 3,3,3,
push press 2,2,2

Tabata

cleans thrusters muscle ups full Tabata rounds each...... have fun

400m
20 pull ups
400m
20 feet to bar
3 rounds

push press 4-4-4
front squat 4-4-4
clean 4-4-4

10 burpees
10 sit up
8 rounds

Back squats 3-3
Dead lifts 3-3
Bench 3-3

20 American pwr KB swings 30/45
6 turkish get up
20 American pwr swings
6 kb deep squats
6 rounds

Open today 9-12ish
800m
10 turkish get ups
6 bench press
3rounds

32 cleans 135lb
32 pull ups

weakness day 3 set of two things you suck at!!!

400m
 20 burpees
8 dead lifts
5 rounds

400 m run
50 sit ups
400 m
20 feet to bar
400 m
20 turkish getups (10 each side)

10 sit press
30 push ups
 8 kb lat/floor press
6 rounds
we might be closed part of Wednesday 

25 wal balz
20 kb sumo squats
10 over head squats
20 pull ups
4 rounds

weakness

team course 2 rounds
over head squat 5,5,5,
clean and hey u jerk 5,5,5,
one arm barbell cleans 5,5,5,5

we will be open friday 9-12 may be later and running 101 classes

4x400
5 muscle ups or 20 ring dips
4 rounds

lift pull swing or swing pull lift

40 AM kb pwr swings
4 dead lifts
20 high knee jumps over med ball
12 pull ups
4 rounds

tuesday

7 cleans
7 push press
7 front squats
5 rounds

monday

2 min rounds 30 second rest
burpees
box jumps
sit ups
pull ups
push ups
wall balz
2 rounds: count each rep as one point of your total score

fran

Fran

21 thruster-pull ups
15 thruster-pull ups
9 thruster-pull ups
3 rounds

muscle ups
speed work bench
cleans

9-29-10

30 burpee to box jumps
20 turkish get ups
3 rounds

clean drills

tuesday

600m weighted run alt if rain 200 high knees with weight
21 feet to bar
21 pull ups
21 sumo high pull
2 rounds

clean drills all this week

monday

50 wall balz
50 American KB pwr swings
50 burpees
2 rounds

warm up 800m 3min D/U
 weelky movement: cleans from knees on ground, racked position

http://blog.imgacademies.com/2010/09/22/crossfit-athletes-dominate-c360-testing/

sat to the day 101

be at the gym from 9-12:30pm

friday weakness day

warm up 7 min double unders and 3 min burpees
3 weakness 4 rounds

KB lat rows
over head lunges
stots press
KB press

9-21-10

800m

20 pull ups

40 push ups

4 rounds

monday

Power cleans and back squats 4-8-4-8-2
100 burpees for time
 
monday and tuesday pre order your hoody or t-shirt, combo deal $30 for one hoody and T shirt.  or $15 for T shirt and $25 for hoody.  regular price will be $20-30 need every ones money by wensday.

hoodies and T-shirts "taking sizes"

monday and tuesday pre order your hoody or t-shirt, combo deal $30 for one hoody and T shirt.  or $15 for T shirt and $25 for hoody.  regular price will be $20-30

saturday is on 9-18-10

any one needing 101 basic or just to get a WOD in be here from 10-1ish

not sure guys, friday is weakness day so bring your mojo

9-16-10 circuit of death yo

tires, ropes and running

9-15-10

400m sand bag run
25 box jumps
25 push up
5 rounds

9-14-10

7min DU
200m sprint
21 feet to bar
10 pull ups
10 push ups
4 rounds

9-12-10 depends if it rains hard!!!!!

warm up 7 min double unders
4 rep clean & jerk 4x every min
4 rep bench 4x every min
4 rep dead lift 4x every min

50 burpies
50 kb turkish get ups 25 each side
50 box jumps
3 rounds

Rest

Hardline 101 classes went great today!!!!! Good job every one!!!
Rest day, stretch for 20mins and go see if your neighbor or family needs help with something.  CYA monday

Saturday 9-11-10 skills class

12:30 skills class

today some of the hardline crew make some sweeeeeet gains on there weaknesses!!!!!

weakness

work on 3 weakness and incorporate them into your WOD

Injury prevention white board lesson pre-workout 

wod tabata rounds

metcon
400m 90lb barbell hike
40 wall balz
40  KB swing
4 rounds/2 rounds with tabata squat and dead lift round

back squat, front squat, thruster, sumo hi pull 1 round, 1 round dead lift

faster, stronger

nutrition goals, go the whole day with out any refine sugar or sweeteners!!!!!

WOD
 back squats 9-7-5-3
full set of suicide sprints
21 dips
4 rounds 

Hardline warm up 7 min of double unders

its a crew & family thang

its the way we live!!!

Tuesday

Matt the marine is a beast CF games all day......

Sprints and power

its time

we open today to new members!!!! still have some things to finish but nothing that will effect any ones workout..... nutrition programing will start November 1st but all members will have meal planing in there workbook. REPRESENT



Crosfit WOD 9-6-2010
10min doubleunders warm up
800m run
6 power cleans
5 rounds

C-T WOD
turkish get ups
heavy ropes
KB deep squats
400m run

D Day at Hardline.

we open tomorrow to new members!!!! still have some things to finish but nothing that will effect any ones workout..... nutrition programing will start November 1st but all members will have meal planing in there workbook.



Crosfit WOD 9-6-2010
10min doubleunders warm up
800m run
6 power cleans
5 rounds

C-T WOD
turkish get ups
heavy ropes
KB deep squats
400m run

WOD july 31 2010

REST day