Max Reps for 3 minutes at 5 stations. 1 minute rest between stations. Stations: Ab-mat Sit-ups Jump Rope Slam Balls (m:20 lb,f:15lb) DB Push Press (m:35lb,f:25lb) Knees to Elbows Athletes can start at any station, but must rotate through stations in order. Score is total # of reps for all stations.
Links
World Class Fitness in a 100 words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
- Angie body weight Conditioning Crossfit Crossfit Games crossfitkettlebell Crossfit Open Deadlifts Events Heavy interval kettkebells Kettlebells Max Vo2 Nutrition Pull ups Row Running Slam Ball snatch Stacking Strength Tabata team video WOD
About me
Tom Healy
Cypress Tx
Started this blog a few years back to track my journey In pursuit of physical fitness. Haven't got there yet, but I'm still trying.
RKC 2007
Crossfit Kettlebell 2010
Crossfit Level 1 Trainer 2011Archives
- February 2026 (1)
- July 2017 (3)
- January 2014 (1)
- September 2013 (2)
- April 2013 (3)
- March 2013 (11)
- December 2012 (1)
- May 2012 (3)
- April 2012 (2)
- March 2012 (11)
- February 2012 (1)
- January 2012 (3)
- December 2011 (4)
- November 2011 (8)
- October 2011 (12)
- September 2011 (22)
- August 2011 (14)
- July 2011 (1)
- June 2011 (12)
- May 2011 (17)
- April 2011 (15)
- March 2011 (15)
- February 2011 (22)
- January 2011 (20)
- December 2010 (9)
- November 2010 (8)
- October 2010 (15)
- September 2010 (21)
- August 2010 (19)
- July 2010 (13)
- June 2010 (11)
- May 2010 (12)
- April 2010 (18)
- March 2010 (15)
- February 2010 (16)
- January 2010 (4)
- December 2009 (4)
- November 2009 (11)
- October 2009 (7)
- September 2009 (3)
- August 2009 (19)
- July 2009 (12)
- June 2009 (12)
- May 2009 (2)
- April 2009 (1)
- March 2009 (17)
- February 2009 (2)
- January 2009 (3)
- December 2008 (4)
- November 2008 (3)
- October 2008 (12)
- September 2008 (8)
- August 2008 (3)
- July 2008 (5)
- June 2008 (5)
- May 2008 (5)
- April 2008 (15)
- March 2008 (18)
- February 2008 (9)
- January 2008 (10)
- December 2007 (10)
- November 2007 (8)
- October 2007 (10)
- September 2007 (21)
- August 2007 (17)
- July 2007 (22)
- June 2007 (8)
Mission Kettlebell · A Return to Functional Fitness
Mission Kettlebell 