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