Fitelite

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No CrossFit class Monday, September 6, 2010 due to

SUNDAY CROSSFIT CLASS!!!!

11:00 AM TO NOON

FitELITE ATHLETE Congrats to Jonah Barstad and his team on going 3-0 in state baseball this weekend!!!

Tuesday 6am class will be located at the stairs on 500 Earl st. Eau Claire, WI. Meet at FitELITE at 5:45 if you are unsure about how to find the location.

Have a relaxing and safe 4th of July!

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1 ROUND FOR TIME

error or rest for over 2 seconds during the exercise x2 reps

40 wall balls (20lbs men 10-15 for women)
30 thrusters (40% body weight)
15 pullups or 30 jump pullups
30 kb swings (30% body weight)

50 box jumps (men 24'' women 18'')

Click for larger image

Monday 10-25-10
3 rounds for time
25 Two KB swings

24 KB Swing lunges

25 KB squat and press

Saturday 10-23-2010

21-18-15-12-9-6-3

Friday 10-22-10

4 lengths DB carry

Ab bonus 3 rounds

No Burpee Wednesday

1 Round For Time

50 DB Push Press
40 MB Russian Twists

10 rounds for time
200 m row or run

7 front squats with weight

Record Your Time

15 PullUps/Jump Pulls

50 Lateral box hops
25 Burpee Long jumps

5 rounds for time

15 kb snatch each arm
9 burpee to box jumps

4 Rounds For Time

20 DB Walking Lunges

"Burpees and Meters"

20 1 arm KB clean and press

Two rounds for time
42 Med ball cleans

42 Plank to pushup

AMRAP in 25 minutes

5 Turkish Get Ups per side

20 CALS ON THE ROWER (ABOUT 400M)

20 CALS ON THE ROWER

5 Rounds For Time

15 Knees To Elbows

30 KB swings(heavy)

6 Rounds for Time

25 Burpee Wall Balls

5 rft (rounds for time)
20 pullups (jump pull ups)

After 5th round finish with 400 m sprint.

30 Alternating KB Swings

10 Med ball superman crunch
2-3 rounds for time. 20-25 minute goal.

1 round for time

50 BW walking lunges

5 body weight deadlifts

15 kb burpee deadlifts

2 mailbox sprints(100m)

"Kicker" 20 Minutes AMRAP
Overhead KB Walk (Mailbox x 2)

10 KB Push Ups
10 KB Burpee Deadlift

Friday 9-17-10

Heavy weights, shoot for 5-6 reps per 20s

100m OH Plate Walking Lunge

400m Medball Carry

Finish with 400m Run

Pickin' Up Slack
5 Rounds for time
25 DB Burpee Thrusters

1 Round for Time

10 knees to elbows

As Many Rounds As Possible in 20min.

9 Sumo Deadlift High Pull

Cashout 42 Lateral Hops

5 pushup crawls left, 5 pushup crawls right

10 jump or reg. pull ups

30 burpee box jumps

Friday 9-3-2010

4 Lengths gorilla crawl

4 Sidewalk lengths med ball throw
4 Lengths long jump

10 TURKISH GET UPS

10 HANG CLEAN AND PRESS

As Many Rounds As Possible in 24 Minutes

25 Burpee Box Jumps

TEAM WORK TUESDAY
BETWEEN TWO TEAM MEMEBERS in any order

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Friday 8-27-10
3 rounds 500m row

Mailbox long jumps, down/back

3 Rounds for Time

Cashout: 400m Walking Lunges

FIGHT GONE BAD!
Pushpress (75lbs men 55lbs women)
Rower (for cals.)

SDHP(75lbs men 55lbs women)

1 min at each station for 3 rounds
score reps and cals. rowed

Sled drag-1 length

Bear crawl-1 length
Heavy bag flip

5000m row for time
20 mins or less is fast

"a day without squats"
15 rounds for distance

round 1 = 50 reps, round 2 = 40 reps...round 5 = 10 reps

light shoulder press

800m Sandbag Carry

800m Run OR 400m Sandbag Carry

400 m kb O.H. carry (5 pushups for every rest)

3 Rounds For Time

1,000 jump ropes ( 7 burpees for ever rest or error

"I like that"
3 RFT(rounds for time)

cashout 400 m prison lunge

Sumo squat to high pull

in remaining time as many kb burpee deadlifts as possible

as many rounds as possible (amrap)of:

"up up and away"
20 pushups or 5 handstand pushups
15 deadlifts (body weight)

50 pullups or 100 jump pullups

200 double unders or 400 jump rope
400m plate walk (25 to 45lbs)

As Many Rounds As Possible in 25 minutes

10 DB Pushup Row-Row

AMRAP in 30 mins
400 m run with 100 m lunge to start and end run
25 wall balls "2 fer 1's"(2 squats for ever wallball toss
25 med ball twist (each side)

Sorry about the late post!!!

13 Burpee Clean to Press

13 Burpee Med-Ball Clean

13 Burpee KB Deadlifts

Three Rounds for Time

400m Run or 500m Row

Jonah's 12th Birthday Bash

400 m Medicine Ball Carry
12 Burpee Wall Ball
12 Burpee Box Jumps

Last Round - 12 Fireups

Monday, 7-26-10

5 rounds, 5 mins each round, running clock

thrusters (as many as possible in remaining time of each round)
Score = total number of thrusters completed in 5 mintues.

Complete For Time
Round 1 - 1200m Run
Round 2 - 300 Jump Ropes
(100fwd, 100bckwd,100fwd)
Round 3 - 50 Burpees

Between each round perform:

15 KB Snatch (each arm)

5 rounds for time.
10 sandbag overhead squat
10 sandbag sit up
10 sandbag overhead lunge

3 mailbox sprint if rest is needed

Skill: Double Unders

4 Rounds As Fast As Possible

20 Alternating Bent Over Row w/KB
2 Mailbox "Sprints" Carrying Sandbags

50 KB clean and press

Max Bench Press
1-1-1-1

2 mailbox sprints (200 M)

10 Hanging Power Cleans
10 KB Snatch (each arm)

Cashout: 400 M plate walk/jog

AMRAP in 20 mins

Complete as many rounds in 20 minutes as you can of:

(Heavy) Deadlift, 9 reps
8 Muscle-ups or 16 dips
(Heavy) Squat clean 9 reps

200 M sprint(3 mailbox sprints)

6 Rounds for time

20 burpee box jumps
25 KB swings (banded optional)30/50lbs

Complete for Time

18-400-15-400-12-400-9-400-6

*18,15,12,9,6 Medball Clean Lunge (L/R)

*400's = 1st - 400 jump rope, 2nd - 400 mountain climbers, 3rd - 400m run, last - 400m row

Ten rounds for time of:

10 Pull-ups/20 jump pull-ups

5 Rounds for Reps (one minute each)
1 min-KB snatch (right)

1 min-KB snatch (left)

Keep count of your reps!

50 Jump Pull Ups

20 burpee Lat. jumps

400m row or run

Cashout: (CANNONBALL QUARTER MILE )400 M walk with KB overhead, 10 burpees for every rest.

Complete 10 Rounds for Time

2 Lengths of Farmers Walk
10 Pullups/Jump Pulls

Complete As Many Rounds As Possible in 25min.

6 Jump Pull ups

6 Bosu Push ups

10 Burpee Box Jumps
10 Heavy KB Swings
10 Pull Ups/Jump Pulls
10 Medicine Ball McCoys (each side)
10 Burpee Wall Balls

30-60-90s for each round

"Kayaks & Kettlebells"

40 KB snatchs (20 Per arm)

20 KB Burpee Deadlifts

10 KB turkish Get-ups (5 each arm)

21-18-15-12-9-6-3-1
Dumbbell Walking Pushups

100 Jumpropes between each set of 3 exercises with 200 Jumpropes at end to finish

1 Round for time

20 X bear complexs

Cashout: 400 M walk with KB overhead, 10 burpees for every rest.

Walking Lunge w/ hands up, mailbox and back

Strength Movement: Shoulder press 3-3-3-3-3
3 rounds for time:

GOAL:Men lift 5,000lbs/Women lift 3300lbs from floor to overhead with as few reps as possible
Clean and Jerk reps of 5
10 Burpee push ups/ Burpee box jump
{example: power clean 135lbs, 5 times, follow with 10 burpee push ups. repeat for 7 rounds (8th round 3 power cleans)}

3 Rounds (Only run the 800's to start and end the WOD)

10 DB step ups
10 DB Lateral Step ups
10 DB split squats w/ Press

10 handstand pushups (or) 35 regular pushups

25 box jump 24''
50 pullups (or) 100 jump pullups

200 double unders (or) 400 jump rope
Walk 400 M w/ weight

FitElite Rx ON THE TOWN
Friday 11:00 A.M At the corner of Golf and 93

As Many Rounds As Possible in 12 Minutes

Push Up to Side Plank
Medicine Ball Clean-Squat-Jump
Egg Role to Box Jump

25 heavy KB swings

Rd 1-500m Row, Rd 2-1000m Row, Rd 3-500m Row
After each row, complete the following
20 Medicine Ball Cleans

20 Strap Pull Ups

Tuesday 06-01-10
3 Rounds 15-15-15:
Alt. KB power Clean to Press
KB burpee to lunge jump
DB split legged jerk

Rd 1: 400 M run/Rd 2- Burpee broad jump/ RD 3 400 M run

Monday Memorial Day Rest Day

4 Rds for time

25 Wall Ball Burpies

Monday 5-24-10
Sidewalk sale, 3 rounds
Mailbox sprint dn/bk, 10 pushups, farmer's walk,
Sprint, 10 pushups, sprint, farmer's walk
10 pushups, walking lunge with sand bag press,
sprint, 10 pushups, sprint, sand bag lunge

1,000 reps, any combination,your choice

2 KB clean and press
Jump rope (max of 500 jumps)

4 Rounds For Time:

25 Pull Ups/ Jump Pull Ups

Way to go Jackie, you will make an awesome trainer!

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