Workouts
3/31/08
Johns Birthday workout:
shoulder press 1-1-1-1-1
back squat 5-5-5-5-5
John G 165pr/310pr
Kyle 165/245
Kevin 125/255
Mark 150/220
Seth 130pr/225
Eric C 135/205
Kent 130/195
Jeff 110pr/180
Leigh 75/155
Eric W /195
Lee 70/110
Sarah 60/115
Elaine 45/45
3/30/08
Happy Birthday John!
Rest Day
3/29/08
Fight Gone Bad: 3 rds of 1 minute of each exercise wallball 20/14#, sumo deadlift highpull 75/50#, box jump 20", pushpress 75/50#, row. Count each rep, and calories on the rower. 1 minute rest between rounds.
Jeff 267 pr TR
Eric C 251pr TR
Seth 227
Kent 224
Sarah 188
Alyssa 148pr TR
Leigh "the Hammer" 272 10# ball, 15" box
Lee 197 10# ball, 15" box
Elaine 163 6# ball, 35# sdhp, 15" box, 25# pushpress
Eric W 293 squats for wallball, back ext for push press
3/28/08
Split Jerk 1-1-1-1-1-1-1
Kyle 185
John G 180
Kent 165
Eric C 165
Mark 160
Jeff 150
Dorothy 125
Alyssa 90
Helen 3 rds 400m run, 21 kettlebell swings 24/16k, 12 pullups
Lee 17:59 2 bands
3/27/08
Helen: 3rds 400m run, 21 kettlebell swings 24k(16k), 12 pullups
Doug 11:08
Kent 13:39
Kyle 14:19
Annas 16:47
Sarah 12:50 1 band
3/26/08
Clean and Jerk 1-1-1-1-1-1-1
Torsten 180
Eric 170
Kent 165
Kevin 165
Kyle 165
Seth 150
Jeff 150
Doug 105
Lee 65
Elaine 45
Barbara:
Drew 5:22 6:58 7:22 6:32 5:49
We had Drew and Torsten from Pikes Peak Crossfit stop in for a workout today!
3/25/08
Barbara: 5 rds, each for time of 20 pullups, 30 pushups, 40 situps, 50 squats. Rest exactly 3 min between rounds
Doug 4:39 4:49 5:16 5:32 5:31
Jeff 4:57 5:20 5:09 5:51 5:46
Kyle 4:49 6:51 6:58 7:46 7:28
Alyssa 5:13 7:17 7:26 7:10 7:25
Seth 5:57 6:33 6:36 8:19 7:34
Dorothy 7:01 8:00 8:25 9:22 8:12
Sarah 5:15 5:14 5:36 5:57 5:15 1 band
Mark 3:51 4:08 5:39 6:09 6:50 bodyrows
Lee 9:02 10:12 11:33 11:33 11:59
Kevin 7:11 8:20 2 rds, 2 bands
Elaine 11:14 1 rd, bodyrows, knee pushups
5rds: 10 back squats, 20 box jump 20", 40 situps
John 29:08 225#
Eric 21:46 135#
3/24/08
30 muscleups for time, or 120 pullups and dips
Seth 39:23 ring pullups
Loren 28:34
Kyle 28:46
John G 36:35
Mark 29:07 2 bands
Sarah 21:03 2 bands, assisted ring dips
Lee 48:21 2 bands, assisted dips
George 31:12 pushups
3/23/08
Happy Easter
Rest Day
3/22/08
Linda: 10-9-8-7-6-5-4-3-2-1 reps of 1.5x bodyweight deadlift, 1x bodyweight benchpress, 3/4 bodyweight clean
Seth 44:04 89%
Loren 31:43 71%
Alyssa 37:01 56%
Isabel: 30 snatches 135#
Doug 95# 9:02
George 75# 6:27
3/21/08
15 handstand pushups, 1 L pullup, 13 HSPU, 3 L pu, 11 HSPU, 5 L pu, 9 HSPU, 7 L pu, 7 HSPU, 9 L pu, 5 HSPU, 11 L pu, 3 HSPU, 13 L pu, 1 HSPU, 15 L pu
Doug 17:23
Jeff 28:10
John G 33:51
Loren 30:42 h pullups
Seth 30:55 h pullups
Kyle 15:38 kipping pullups
Alyssa 20:30 kipping pullups
Kirk 33:10 L's to neg pullups
3/20/08
4 rds: Run 400m, rest 2 min
Doug 11:14
Eric 12:04
Dorothy 12:26
Seth 13:03
Sarah 13:04
Kevin 14:23
3/19/08
Fight Gone Bad: 3 rds of 1 minute of each exercise wallball 20/14#, sumo deadlift highpull 75/50#, box jump 20", pushpress 75/50#, row. Count each rep, and calories on the rower. 1 minute rest between rounds.
Seth 251 pr
Kyle 230
Eric C 216
Nicole 202
Annas 192
Sarah 192
Loren 182
George 181 pr
Kristin 172
Alyssa 143 10# ball
Erica 186 6# ball
Aubrie 184 6# ball
Jamie 135 10# ball, 15" box
3/18/08
Overhead squats 3-2-2-1-1-1-1-1
Kyle 165
Seth 160 pr
Eric 150 pr bodyweight!
Jeff 140 pr
Doug 115 pr
Dorothy 115
Loren 110
Erica 100
Aubrie 90 pr
Kirk 80
Sarah 75 pr
Alyssa 75
3/17/08
Nate: 20 min of 2 muscleups, 4 handstand pushups, 8 kettlebell swings 32k(24k)
Eric C 7+2
Jeff 5+2/4/3
Nicole 7+8 swings 4:1
Doug 7+4 pullups 4:1 pr
Kyle 5+6/4 pullup/dip 4:1
Dorothy 3+8/8/2 4:1 (first ring dip workout!) pr
Eric W 10+4 pullups 4:1 24k
Kristin 5+5/8 pullups/dips 4:1
Sarah 8+4 dips 1band 16k pr
Aubrie 7+4 pullups 2 bands 12k pr
3/16/08
Rest Day
3/15/08
Snatch 1-1-1-1-1-1-1
Eric W 115#
George 105#
Seth 105#
Jeff 95#
Kirk 75#
Erica 75#
Loren 75#
Sarah 55#
Doug 55#
3/14/08
JT: 21-15-9 handstand pushups, ring dips, pushups
Doug 13:41
Jeff 16:14
John G 31:11
Seth 32:29
Dorothy 15:12 asst ring
Eric C 17:25 asst ring
Kirk 18:16 asst ring
Jamie 11:04 asst dips, knee pushups
3/13/08
Michael: 3 rds run 800m, 50 back extentions, 50 situps
Seth 34:45 GHD situps
Doug 20:53
Sarah 26:18
Aubrie 30:31
Erica 34:24
3/12/08
Deadlift 10-5-5-3-3-1-1-1, also 1 set of max deadhang pullups
Jeff 385# 15
John G 365# pr 12
George 315# pr 7
Kevin 315# pr
Eric W 265# 12
Loren 215# 11
Dorothy 215# pr 7
Kirk 215# 6
Kristin 185# 1
Alyssa 180# pr 1
Jamie 180# pr
3/11/08
Row 5k
Jeff 20:12.3pr
Seth 20:38.5
George 22:24.7pr
Kevin 22:46.7pr
Dorothy 22:59.5
Erica 23:24.0pr
Kirk 24:00.2
Aubrie 25:33.6pr
Doug 19:37 run!
3/10/08
Lynne: 5rds benchpress (bodyweight), pullups
John G 9/13 6/10 5/10 4/11 3/11
Doug 6/17 5/15 4/15 4/11 3/13
Seth 4/14 5/12 4/10 3/7 4/10
Eric C 2/15 3/13 2/12 2/9 2/7
Eric W 5/15 6/15 5/15 4/15 7/15
Jeff 4/23 3/20 2/16 3/16 3/19
Loren 12/17 9/15 7/15 6/13 7/10 95#
Kristin 5/8 4/6 5/6 3/5 3/5 95#
Alyssa 9/6 10/6 7/6 7/5 7/6 65#
Sarah 8/2 8/3 7/1 6/3 4/1 65#
Kevin 8/12 8/12 9/13 7/12 7/12 135# 2 bands
Aubrie 10/10 9/5 8/5 10/5 7/2 65# 2 bands
Erica 13/6 16/7 10/7 10/10 12/12 75/85# 6 bands
Kyle 6/10 8/12 6/10 3/10 3/9 85%, lat pulldown 79%
3/9/08
Rest Day
3/8/08
Hang squat clean 3-3-3-3-3-3-3
John G 175#
Eric 155#
Jeff 150#
Kevin 145#
Eric C 135#
Kyle 135#
Kirk 110#
Loren 90#
Alyssa 85#
Sarah 70#
3/7/08
Diane: 21-15-9 reps of deadlift 225#(155#), handstand pushups
John G 8:48pr
Jeff 10:13
Seth 12:25pr
Eric 17:52
Doug 18:35
Eric C 8:01 175#
Kristin 8:49 95#
Kirk 7:48 135#
Kyle 19:25 135#
Jamie 4:51 75#
Nicole 5:25 55#
3/6/08
Angie: 100 pullups, pushups, situps, squats
Doug 24:43
Kent 31:22
Alyssa 30:36 1 band
Sarah 25:01 2 bands
Kevin 38:14 3 bands
Aubrie 24:16 3 bands, knee & parallette pushups
Erica 24:25 body rows, knee pushups
3/5/08
Cindy: 5 pullups, 10 pushups, 15 squats, or Mary: 5 handstand pushups, 10 pistols, 15 squats
Kent 16+5/10/3
John G 15+5/10/11pr
Seth 15+5pr
Eric 15+5pr
Dorothy 12+5pr
George 11+5/7pr
Kyle 10+5/10/5
Alyssa 9+5/8pr
Sarah 7+5/5pr
Kevin 9 2 bands
Jamie 13+5 bodyrow, knee pushups
Marilyn 8+5 bodyrow, knee pushups
3/4/08
The 500: 50 reps each box jump, jumping pullups, kettlebell swing 16k(12k), walking lunge, knees to elbows, push press 45#(30#), back extentions, wallball 20#(14#), burpees, doubleunders
Jeff 32:14pr
John G 35:10
Kent 35:19
Eric 38:07pr
Sarah 40:07pr
Doug 40:36pr
Dorothy 44:00pr
Seth 48:11pr
George 52:15pr
Kyle 52:49
Alyssa 45:16 10# ball
Kirk 53:11 10# ball
Aubrie 42:36 6# ball, knee burpees
Erica 42:51 6# ball, knee burpees, 3x jumprope
3/3/08
Tabata wallball, pushups, walking lunges, situps
Kent 74 77 109 122
Doug 74 74 102 105
Seth 60 74 113 69
Eric 57 69 93 91
Kyle 54 60 85 104
Kevin 61 32 90 83
George 47 54 94 93 16# ball
Sarah 32 66 103 90 10# ball
Kirk 69 42 62 74 10# ball
Alyssa 89 41 116 93 6# ball
Aubrie 69 74 82 94 6# ball, knee pushups
Erica 73 74 73 81 6# ball, knee pushups
Jamie 70 66 80 67 6# ball, knee pushups
Marilyn 38 25 75 squats 30 6# ball, knee pushups
3/2/08
Rest Day
3/1/08
Eva: 5 rds 800m run, 30 kettlebell swings 32k(24k), 30 pullups
Jeff 1:00:04
Delilah 1:01:29
Kent 1:06:17
Dorothy 1:18:00
George 1:01:57 24k
Seth 1:04:44 24k
Kevin 1:17:49 24k 3 bands
Kristin 1:02:41 16k 1 band
Kyle 1:17:16 50# 2 bands/jumping
Eric 38:06 24k 3 rds
Sarah 31:25 16k 2 bands 3 rds
Chrissy 53:08 4k 3 bands 3 rds
Archived Workouts