Thursday July 23, 2009

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Hello All,

I am happy to report that we are on the Home Site - www.CrossFit.com

We are live and look to be a big part of the Franklin Lakes Community!

Give us a shout for your fitness questions or events.

Join us Saturday morning at 11am for our Recession Bootcamp!

Have a Great Summer!

Party Sox!

WEDNESDAY 090715

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Sunday

Sunday 090712



Five rounds for time of:

• 30 Glute-ham sit-ups25
• Back extensions
  

Post time to comments.

Saturday 090711

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds5 Strict Pull-ups 7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.

Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

woow !!

Tuesday 090707

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat GHD Sit-up

Post time to comments.

Try This!

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Good Work Out

Lets Run Hard

THURSDAY 090709

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.