Monthly Archives: April 2012
Monday 4-30-12
28 DAY CHALLENGE IS OVER! GREAT JOB EVERYONE AND
YOUR RESULTS SPEAK FOR THEMSELVES
DAILY WOD
STRENGTH: Weighted Barbell Step Ups 8, 8, 8, 8 (8 each leg) @ 50% 1RM Back Squat
*Use 20/16 in box
**SEE VIDEO BELOW FOR SOME TECHNIQUE REMINDERS
MET CON: 12, 9, 6, 3 for reps:
Split Jerk 135/105 lbs
Horizontal Rope/Ring Row
Thursday 4-26-12
DAILY WOD
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups
Wednesday 4-25-12
DAILY WOD
Active Rest Day
or
20 KB Swings
200m Run
15 Push Ups
10 GHD Sit Ups
Monday 4-23-12
CROSSFIT NEWNAN DAILY WOD
LAST WEEK OF 28 DAY CHALLENGE!! YOU GUYS
ARE DOING GREAT
-
SQUAT: 70% OF 1RM FOR 50 REPS
-
PULL UPS: 3 X 15 REPS
-
DIPS: 3 X 15 REPS
-
6 ROUNDS OF SUICIDES
Tuesday 4-17-12
DAILY WOD
Back Squat: 3RM
21-15-9 of:
- Front Squat (135/95)
- Overhead Plate Lunge (45/25)
- Weighted Plank (45/25)
Monday 4-16-12
DAILY WOD
WEEK 3 FOR CHALLENGE!! YOU GUYS HANG IN THERE AND SEE IT THROUGH. YOU’RE RESULTS AT THIS POINT ARE WHAT YOU’VE PUT INTO IT
STRENGTH : Floor Press: 5RM
3 ROUNDS FOR TIME OF THE FOLLOWING:
- (165/115) Push Jerk
- 16 Toes To Bar
- KB SDLHP
- 18 Strict Pull Ups
4-14-12
DAILY WOD
Join us Saturday at 9am at the gym for some fun
Friday 4-13-12
DAILY WOD
Active Recovery Day
SMR-Total Body
Mobility and Stick Warm Up
Trigger Point Work
Sleds & Battle Ropes
Stretch
==========================
SATURDAY 9AM AT GYM!!
Thursday 4-12-12
DAILY WOD
Hmmm….which one of the girls will we do today?
- Cindy: 5 pull ups, 10 push ups, 15 squats AMRAP 20?
- Elizabeth: 21-15-9 of Cleans & Ring Dips?
- Dianne: 21-15-9 225 DL & HSPU?
You’ll find out when you get here 
Wednesday 4-11-12
DAILY WOD
“Hansen“
Five rounds for time of:
Kettlebell swing, 30 reps, 70#/55#
30 Burpees
30 Glute-ham sit-ups
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
