Month

September 2006

Thursday, September 21st

In memory of My best friend Gus, my English Bulldog. "GUS"3 rope climbs200m Run15 box jumps200M Run10 pushups200M Run5 pullups
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Wednesday, September 20th

CrossFit Kids SprintsEric H. Big Dawgs:Four rounds:100 M hill sprint2 muscle ups10 heaving snatch balances (15#) *If you do not have rings do 8 pull ups and 8 dips per round. ** If you do not have a hill run 200 M The Porch:Four rounds:100 M hill sprint3 Jumping Muscle ups10 heaving s
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Monday, September 18th

Big Dawg:30 Thrusters 15-20#30 SquatsRun 200 M30 Shoulder Press 15-20#30 Sit upsRun 200 M30 Push Press 15-20#30 Walking LungesRun 200 M30 Push Jerks 15-20#30 Long JumpsRun 200M The Porch:20 Thrusters 15-20#20 SquatsRun 200 M20 Shoulder Press 15-20#20 Sit upsRun 200 M20 Push Press 15-2
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Sunday, September 17th

CrossFit Kids Rope Climbs CrossFit KidsRope Climbs Big Dawgs:3 roundsRun 400M15 Pull ups100 Punches on heavy bag or 150 in the air15 Hang Power Cleans X 20-25# The Porch:3 roundsRun 400M10 Pull ups75 Punches on heavy bag or 100 in the air15 Hang Power Cleans X 15-20# Pack:3 roundsRun
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Saturday, September 16th

CrossFit Kettlebell SwingsDelaney T. Big Dawgs: 5 rounds of:10 Snatch Grip Deadlift 20-25# 10 Medicine ball throws for distance 8# ball 10 long jumps 100 M run The Porch:4 rounds of:10 Snatch Grip Deadlift 20-25# 10 Medicine ball throws for distance 8# ball 10 long jumps 100 M run Pac
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Friday, September 15th

The results of a carefully crafted fitness program. Thank you CrossFit! Big Dawgs:2 Rounds of: 10 Standing Long Jumps 50′Walking Lunges 21 Kettlebell swings (15-20#)21 pull ups 21 burpees 21 slam ball (10# ball) Pack:2 Rounds of: 10 Standing Long Jumps 50′Walking Lunges 15
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Thursday, September 14th

Crazy MonkeyCrossFit Style Big Dawgs5 roundsRun 200 M25 Wall Ball 8-10# Pack3 roundsRun 200 M20 Wall Ball 6-8# Puppies3 roundsRun 150 M20 Wall Ball 4-6# Buttercups3 roundsRun 100 M10 Wall Ball 4-6#
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Wednesday, September 13th

CrossFit Soccer Big Dawgs21-18-15-12-9-6-3Pull ups25-35# Push press The Porch:21-18-15-12-9-6-3Pull ups20-25# Push press Pack:18-15-12-9-6-3Pull ups (May be a combination of Regular,Beginner and Jumping Pull ups)15-20# Push press Puppies:18-15-12-9Pull ups (May be a combination of Reg
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Tuesday, September 12th

Kettlebell swingsKeegan M. Big Dawgs:How many rounds can you do in 15 minutes of?200 M sprint3 Rope Climbs (15′)10 Monkey Hangs15 Kettlebell Swings (15-20#) The Porch:How many rounds can you do in 15 minutes of?150 M sprint2 Rope Climbs (15′)8 Monkey Hangs12 Kettlebell Swi
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Monday, September 11th

CrossFit SoccerKeegan M.Tough Game Big Dawgs:7 rounds for time of:8-10# Medicine Ball clean thruster X 1515 Push-ups Pack:5 rounds for time of:5-8# Medicine Ball clean thruster X 1515 Push-ups Puppies:5 rounds for time of:3-5# Medicine Ball clean thruster X 1010 Push-ups
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