Gymnasts Ring Complex:
3 rounds of 12 reps each of
Body Rows
Jackknife Pushups
Flys
Crescent Pushups
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Posted by gulfcoastkettlebells
at 9:17 AM EDT
CrossFit Gulf Coast
Tuesday, 3 October 2006
Tuesday Short Circuit
Thursday, 14 September 2006
Wednesday Short Circuit
2 rounds of:
situps
20 reps
pushups
20 reps
4 rounds of:
2-hand kettlebell row
40kg/88lb
8 reps
assted. pullups
8 reps
2 rounds of:
1-hand kettlebell clean
40kg/88lb
1 rep
1-hand kettlebell clean & press
32kg/70lb
1 rep
1-hand kettlebell press
14kg/30lb
8 reps
1 round of:
situps
60 reps
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Posted by gulfcoastkettlebells
at 11:36 AM EDT
Tuesday, 12 September 2006
Monday Short Circuit
3 rounds of:
sandbag situps
15 reps using minimum of 40lbs
pushups
15 reps
forllowed by
3 sets of:
barbell press (behind the neck)
using shoulder-width grip
95lbs
3 reps
3 stes of:
barbell press (behind the neck)
using wide grip (snatch grip)
85 lbs
3 reps
overhead squats
45lbs
3 reps
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Posted by gulfcoastkettlebells
at 11:43 AM EDT
Friday, 8 September 2006
Friday Short Circuit
3 sets of:
O.H. Press
115 lbs X 3 reps
Farmer's Walk
120 lb sandbag
2 lengths
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Posted by gulfcoastkettlebells
at 6:51 PM EDT
Wednesday Short Circuit
3 sets of:
Deadlift
115 lbs X 5 reps
Front Squat
115 lbs X 5 reps
O.H. Press
115 lbs X 3 reps
KB press
70 lbs X 1
Back Squat
115 lbs X 5 reps
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Posted by gulfcoastkettlebells
at 6:49 PM EDT
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