Month

September 2006

Sunday, October 1st

Belt Test Big Dawgs: 21-15-9 Medicine Ball Thrusters (14-15#) Pull ups Pack: 21-15-9 Medicine Ball Thrusters (8-10#) Pull ups Puppies: 21-15-9 Medicine Ball Thrusters (4-6#) Pull ups (Jumping Pull ups or Beginner Pull ups)
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Saturday, September 30th

CrossFit KidsGoblet Squats Big Dawgs:Run 200 M 15 Goblet Squats X 15#15 Situps Run 200 M 15 Medicine Ball Deadlifts X 14-16#15 Toes to bar Run 200 M 15 Medicine Ball Cleans X 14-16#15 Knees to ElbowsRun 200 M Pack:Run 200 M 10 Goblet Squats X 10#10 Situps Run 200 M 10 Medicine Ball De
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Friday, September 28th

Sometimes the Push up circle does not go so well. "Lil Murph" Big Dawgs For time: 1/2 mile Run 50 Pull-ups 100 Push-ups 150 Squats 1/2 mile Run Partition the pull-ups, push-ups, and squats as needed. - The Porch: For Time: 1/2 mile Run 35 Pull-ups 70 Push-ups 120 Squats 1/2
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Thursday, September 28th

CrossFit KidsHeadstands Big Dawgs:"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups (our CrossFit Kids record is 14 rounds set by a 14 year old) - The Porch:Complete as many rounds in 15 minutes as
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Wednesday, September 27th

CrossFit Leapfrog Big Dawgs:5 Rounds100 M Sprint3 Muscle ups10 Pressing Snatch Balances X 15# The Porch:5 Rounds100 M Sprint6 Jumping Muscle ups10 Pressing Snatch Balances X 10# Pack:3 Rounds100 M Sprint3 Seated Muscle ups10 Pressing Snatch Balances X 10# Puppies:3 Rounds50 M Sprint3
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Tuesday, September 26th (P.T. Test)

CrossFit Soccer A Birthday and Two Goals Do one set of the following: Max Pull ups Max Pushups Max situps in two minutes Max squats in one minute Standing broad jump (report distance jumped) Please post your scores.
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Monday, September 25th

CrossFit KidsKilt DayHandstand Push ups Post your time for the following: Max deadhang on the pull up bar. rest one minute Max hang on pull up bar with chin above bar. rest one minute Max hang with only right arm. rest one minute Max hang with only left arm. rest one minute Max hold o
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Sunday, September 24th

Mark two spots on wall one low and one chest high. Big Dawgs 3 rounds Run 400 M Kick ten "goals" to the low spot 12 BurpeesThrow ten soccor throws to the high spot 12 Pull ups Pack 3 rounds Run 200 M Kick ten goals to the low spot 8 BurpeesThrow ten soccor throws to the high
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Saturday, September 23rd, 2006

Colleen and Jerk For 7 minutes with a continuosly running clock, perform one dumbell clean and three jerks at the end of the clean for a count of one. Work on form.Report your total count to comments. Big Dogs10-15# DumbellsPackmembers8-10# DumbellsPuppies4-6# Dumbells
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Friday, September 22nd

CrossFit KidsBeginner Pull ups Big Dawgs:21-15-9 Medicine Ball Clean/Wall Ball (8#)Slam Ball/Broad Jump (8#)Pull Ups The Porch:15-12-9 Medicine Ball Clean/Wall Ball (6#)Slam Ball/Broad Jump (8#)Pull Ups Pack:15-12-9 Medicine Ball Clean/Wall Ball (4#)Slam Ball/Broad Jump (6#)Beginner P
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