ROD 092010

ROD

Monday, 20Sept10

 

The Monday morning 10:00am class is cancelled today. It will resume on Wednesday morning at 10:00 am. All other classes will run as scheduled. We are sorry for any inconvenience this may cause.

Triple Triplets

20/20/20 work for 3 minutes at each triplet with a 1 minute rest in between each set of triplets.

  • KB Snatch L or single arm swing L
  • KB Snatch R or single arm swing R
  • KB Alternating single arm swings (letting go at the top of the swing & catch)

            1 minute rest

  • DB High Pull
  • DB Thrusters
  • DB Runners

            1 minute rest

  • Air Squats
  • Half Burpees
  • Diamond sit-ups

Take another 1 minute rest and perform another round.

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“I always knew looking back on the tears would make me laugh, but I never knew looking back on the laughs would make me cry.”  Unknown

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Military Fitness Gurus Tell Troops: You’re Too Flabby For CrossFit
 
  More troops than ever are flipping tractor tires, lobbing 50-pound kettle bells and conquering the Three Bars of Death in an effort to become “tougher, faster, hard-bodied freedom fighter[s].” But some of them are also working out until they puke, faint or suffer permanent organ damage. Now, a team of medical researchers have a message for recruits: You’re probably not fit enough for CrossFit … Continue reading

 

 

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