Nature Coast Crossfit

September 29, 2007

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Crossfit Kids

Big Dawgs

5 rounds

Nine Burpees
Nine Kettlebell/DB Swings, 25-35#
Nine Medicine Ball Throw for distance, 14#

Pack

4 rounds

Nine Burpees
Nine Kettlebell/DB Swings, 10-20#
Nine Medicine Ball Throw for distance, 8-10#

Puppies

3 rounds

Nine Burpees
Nine Kettlebell Swings/DB, 5-10#
Nine Medicine Ball Throw for distance, 4-6#

Tomorrow is Sunday, Day Off!  God Bless, enjoy your family and some rest.

September 28, 2007

For Time:

Run 400m/Row 500m

21 Incline DB Press

21 Deadlifts

21 Pull-Ups/Tbar Rows

Repeat Run/Row and then 15 reps, Repeat Run/Row and then 9 reps.   Post time.

September 27, 2007

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Crossfit Kids

21-15-9

DB Thrusters, Pull-ups (modified)

September 26, 2007

I apologize for leaving everyone hanging the last couple of days. 

WOD: Run 5K, post time. 

Crossfit Kids:

Run 2 laps around the house, 10 reps of Pull-Ups (modified), PushUps, Squats, and Sit-Ups.

2 Rounds for time.

September 22, 2007

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

You may also substitute Kettlebell or Dumbbell Swings.  Not quite the same but challenging if you pick a good weight to use.  Have a great day.  Tomorrow will be a rest day.  God Bless.

September 21, 2007

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.wmv

Have fun with this one, sounds easy to some, but she sneeks up on you and punches you in your ego. 

September 20, 2007

Rest Day.  Contact us for Private and Group Sessions.  God Bless.

September 19, 2007

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

September 18, 2007

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Post time to comments.

September 17, 2007

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Do standing shoulder press for substitution, not as effective but still works.  Have a great day.