http://sandysprings.hardexerciseworks.com/index.php Copyright 2010, Dave Flynn Dave Flynn en-US SPHPBLOG 0.5.1 http://sandysprings.hardexerciseworks.com/index.php?entry=entry100309-090930 <p><strong><span style="font-family: comic sans ms,sans-serif; font-size: medium;">One partner starts on the exercise and the other runs 200M. When the runner returns, he/she picks up&nbsp;the rep count and the other runs. This cycle continues until the reps are complete and then it's on to the&nbsp;next exercise until the WOD is done.<br /></span></strong><strong><span style="font-family: comic sans ms,sans-serif; font-size: medium;">&nbsp;&nbsp;<br />150 Thrusters (75#, 45#)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<br />150 Rollouts&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<br />150 Box Jumps &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<br />150 Calorie Row&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<br /></span></strong></p>]]> Workout of the Day http://sandysprings.hardexerciseworks.com/index.php?entry=entry100309-090930 Dave Flynn Tue, 09 Mar 2010 14:09:30 GMT http://sandysprings.hardexerciseworks.com/comments.php?y=10&m=03&entry=entry100309-090930 http://sandysprings.hardexerciseworks.com/index.php?entry=entry100308-020747 <p><strong><span style="font-family: comic sans ms,sans-serif; font-size: medium;">This workout is to be done Tabata style with the work/rest interval at 20/10.When the clock starts complete as manypullups as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 30 pullups are completed then move on to WB Shots. Post number of intervals required to complete all the work.<br /></span></strong></p>
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<p>30 Pullups<br />40 WB Shots (20#, 16#)<br />50 KBl Swings (55#,35#)<br />60 Situps<br />70 Double Unders<br />80 Push Ups</p>
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<p><strong></strong></p>]]> Workout of the Day http://sandysprings.hardexerciseworks.com/index.php?entry=entry100308-020747 Dave Flynn Mon, 08 Mar 2010 07:07:47 GMT http://sandysprings.hardexerciseworks.com/comments.php?y=10&m=03&entry=entry100308-020747 http://sandysprings.hardexerciseworks.com/index.php?entry=entry100306-131638 <p><strong><span style="font-size: medium;">10 DB Push Presses (35#,20#)<br />Ladder Bear Crawl<br />Hurdle<br />10 squats<br />10 Box Jumps (20")<br />10 WB Shots (20#,16#)<br />50 Jump Ropes<br />Pushup and Roll<br />10 SDLHP (75#, 55#)<br />Lunges (25#, 15#)<br />StepUps<br />200M Run<br /></span></strong></p>]]> Workout of the Day http://sandysprings.hardexerciseworks.com/index.php?entry=entry100306-131638 Dave Flynn Sat, 06 Mar 2010 18:16:38 GMT http://sandysprings.hardexerciseworks.com/comments.php?y=10&m=03&entry=entry100306-131638 http://sandysprings.hardexerciseworks.com/index.php?entry=entry100303-073500 <p><span style="font-size: medium;">Box Jumps (24,20)<br />3 Laps Farmers Walk (50, 35)</span></p>]]> Workout of the Day http://sandysprings.hardexerciseworks.com/index.php?entry=entry100303-073500 Dave Flynn Wed, 03 Mar 2010 12:35:00 GMT http://sandysprings.hardexerciseworks.com/comments.php?y=10&m=03&entry=entry100303-073500 http://sandysprings.hardexerciseworks.com/index.php?entry=entry100302-080836 <p><strong><span style="font-size: medium;">Rest 2 minutes</span></strong></p>
<p><strong><span style="font-size: medium;">AMRAP 10 Minutes<br />15 Calorie Row<br />10 Ball Slams (30#, 20#)<br />5 Burpees<br /></span></strong></p>]]> Workout of the Day http://sandysprings.hardexerciseworks.com/index.php?entry=entry100302-080836 Dave Flynn Tue, 02 Mar 2010 13:08:36 GMT http://sandysprings.hardexerciseworks.com/comments.php?y=10&m=03&entry=entry100302-080836 http://sandysprings.hardexerciseworks.com/index.php?entry=entry100301-062005 <p><strong><span style="font-family: comic sans ms,sans-serif; font-size: medium;">10 KTE's<br />15 Push Press (95#, 65#)<br />20 Situps<br /></span></strong></p>]]> Workout of the Day http://sandysprings.hardexerciseworks.com/index.php?entry=entry100301-062005 Dave Flynn Mon, 01 Mar 2010 11:20:05 GMT http://sandysprings.hardexerciseworks.com/comments.php?y=10&m=03&entry=entry100301-062005 http://sandysprings.hardexerciseworks.com/index.php?entry=entry100228-185745 <ul>
<li><span style="font-size: small;"><span style="font-size: medium;"><span style="font-size: x-small;"><span style="font-size: small;"><span style="font-family: comic sans ms,sans-serif; font-size: medium;"><strong><span style="font-size: medium;">Boot Camp (3 and 6 week programs). </span></strong></span></span></span></span><span style="font-size: small;"><span style="font-family: comic sans ms,sans-serif; font-size: medium;"><strong><span style="font-size: small;"><span style="font-size: medium;">Call 404-531-6872 to register. </span></span></strong></span></span></span></li>
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<p><strong><span style="font-family: Comic Sans MS; font-size: medium;">2. <span style="text-decoration: underline;">Georgia Affiliate Rumble:</span>&nbsp;<br /><br />&nbsp; &nbsp;<span style="text-decoration: underline;">CrossFit Perimeter finished 2nd in the Affiliate&nbsp; <br /></span></span></strong><strong><span style="font-family: Comic Sans MS; font-size: medium;">&nbsp;&nbsp; <span style="text-decoration: underline;">Rumble on</span></span></strong><strong><span style="font-family: Comic Sans MS; font-size: medium;"> <span style="text-decoration: underline;">Feb 27 and 28&nbsp;</span></span></strong><strong><span style="font-family: Comic Sans MS; font-size: medium;"><span style="text-decoration: underline;">competing against 22 <br /></span>&nbsp;&nbsp; <span style="text-decoration: underline;">other CrossFit teams throughout Georgia! The <br /></span>&nbsp;&nbsp; <span style="text-decoration: underline;">2nd Place&nbsp;</span></span></strong><strong><span style="font-family: Comic Sans MS; font-size: medium;"><span style="text-decoration: underline;">Team Members were:<br /></span>&nbsp;&nbsp; <br />&nbsp;&nbsp; Stacey Geer,Ashley McLeod, Kristi Vacca, Brian&nbsp;<br />&nbsp;&nbsp; Ferris, Jay Herbert, Brad McLeod</span></strong></p>
<p><strong><span style="font-family: Comic Sans MS; font-size: medium;">&nbsp;&nbsp; Competing on the 2nd CFP team&nbsp;and finishing 12th<br />&nbsp; &nbsp;in the state were: Amy Litvak, Theresa <br />&nbsp;&nbsp; Wooldridge, Beth Harmon, Tommy Tillman, Don <br />&nbsp;&nbsp; Schmidt and Bret Berman.<br /><a onclick="function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { GP_AdvOpenWindow('http://www.hardexerciseworks.com/blog/popups/photos.php?image=http://crossfit-perimeter.com/albums/Hidden_Stock_Images/2010rumblelogo250a.jpg&amp;title=&amp;caption=&amp;file=2010rumblelogo250a.jpg','popup','fullscreen=no,toolbar=no,location=no,status=no,menubar=no,scrollbars=yes,resizable=no',700,525,'center','ignoreLink','',0,'');return document.MM_returnValue } } } } } } } } }" href="javascript:void(0);"><img class="entry_img" title=" - Click to Enlarge" src="http://www.hardexerciseworks.com/blog/phpThumb/phpThumb.php?src=http://crossfit-perimeter.com/albums/Hidden_Stock_Images/2010rumblelogo250a.jpg&amp;w=475&amp;h=&amp;zc=C&amp;fltr[]=wmi|../images/blog_photo_enlarge.png|BR|50|3|3|0" border="0" alt="albums/Hidden_Stock_Images" /></a><a onclick="function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { function onclick() { GP_AdvOpenWindow('http://www.hardexerciseworks.com/blog/popups/photos.php?image=http://crossfit-perimeter.com/albums/Hidden_Stock_Images/GA_Affiliate_Sectionals_2010.jpg&amp;title=&amp;caption=&amp;file=GA_Affiliate_Sectionals_2010.jpg','popup','fullscreen=no,toolbar=no,location=no,status=no,menubar=no,scrollbars=yes,resizable=no',700,525,'center','ignoreLink','',0,'');return document.MM_returnValue } } } } } } } } }" href="javascript:void(0);"><img class="entry_img" title=" - Click to Enlarge" src="http://www.hardexerciseworks.com/blog/phpThumb/phpThumb.php?src=http://crossfit-perimeter.com/albums/Hidden_Stock_Images/GA_Affiliate_Sectionals_2010.jpg&amp;w=475&amp;h=&amp;zc=C&amp;fltr[]=wmi|../images/blog_photo_enlarge.png|BR|50|3|3|0" border="0" alt="albums/Hidden_Stock_Images" /></a></span></strong></p>
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<p><strong><a onclick="function onclick() { function onclick() { function onclick() { function onclick() { GP_AdvOpenWindow('http://www.hardexerciseworks.com/blog/popups/photos.php?image=http://crossfit-perimeter.com/albums/Hidden_Stock_Images/ga_sectioinals_2010_both_teams.jpg&amp;title=&amp;caption=&amp;file=ga_sectioinals_2010_both_teams.jpg','popup','fullscreen=no,toolbar=no,location=no,status=no,menubar=no,scrollbars=yes,resizable=no',700,525,'center','ignoreLink','',0,'');return document.MM_returnValue } } } }" href="javascript:void(0);"><img class="entry_img" title=" - Click to Enlarge" src="http://www.hardexerciseworks.com/blog/phpThumb/phpThumb.php?src=http://crossfit-perimeter.com/albums/Hidden_Stock_Images/ga_sectioinals_2010_both_teams.jpg&amp;w=475&amp;h=&amp;zc=C&amp;fltr[]=wmi|../images/blog_photo_enlarge.png|BR|50|3|3|0" border="0" alt="albums/Hidden_Stock_Images" /></a></strong></p>]]> General Messages http://sandysprings.hardexerciseworks.com/index.php?entry=entry100228-185745 Dave Flynn Sun, 28 Feb 2010 23:57:45 GMT http://sandysprings.hardexerciseworks.com/comments.php?y=10&m=02&entry=entry100228-185745 http://sandysprings.hardexerciseworks.com/index.php?entry=entry100224-023536 <p><span style="font-family: comic sans ms,sans-serif; font-size: medium;">AMRAP for 8 Minutes</span></p>
<p><span style="font-family: comic sans ms,sans-serif; font-size: medium;">5 Rollouts<br />10 DB Goblet Squats (35#,25#)<br />15 Double Unders (75 Jump Ropes)</span></p>
<p><span style="font-family: comic sans ms,sans-serif; font-size: medium;">2 minute Rest</span></p>
<p><span style="font-family: comic sans ms,sans-serif; font-size: medium;">5 Pullups<br />10 Dips<br />15 Cal Row</span></p>
<p><span style="font-family: comic sans ms,sans-serif; font-size: medium;">2 Minute Rest</span></p>
<p><span style="font-family: comic sans ms,sans-serif; font-size: medium;">2 Laps MB Shuttle Run (20, 12) - touch floor each COD<br />10 DB Push Press (45#, 30#)<br />15 Weighted Situps</span></p>
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<p>&nbsp;</p>]]> Workout of the Day http://sandysprings.hardexerciseworks.com/index.php?entry=entry100224-023536 Dave Flynn Wed, 24 Feb 2010 07:35:36 GMT http://sandysprings.hardexerciseworks.com/comments.php?y=10&m=02&entry=entry100224-023536 http://sandysprings.hardexerciseworks.com/index.php?entry=entry100218-022539 Workout of the Day http://sandysprings.hardexerciseworks.com/index.php?entry=entry100218-022539 Dave Flynn Thu, 18 Feb 2010 07:25:39 GMT http://sandysprings.hardexerciseworks.com/comments.php?y=10&m=02&entry=entry100218-022539 http://sandysprings.hardexerciseworks.com/index.php?entry=entry100214-081234 Workout of the Day http://sandysprings.hardexerciseworks.com/index.php?entry=entry100214-081234 Dave Flynn Sun, 14 Feb 2010 13:12:34 GMT http://sandysprings.hardexerciseworks.com/comments.php?y=10&m=02&entry=entry100214-081234