FRIDAY 04292005

BOOT CAMP FITNESS
Run 400
Squat 70 Reps
Run 400
Sit ups 60 Reps
Run 400
Push-ups 50 Reps
Run 400
Body Rows 30 Reps



CROSSFIT
TABATA.......THIS VARIATION

Burpee Pull-ups
B.T.B. Air Squats
D-Ball Ball Slam
Box Jumps
Sit-ups

THURSDAY 04282005

BOOT CAMP FITNESS

Circuit Training


Agility Ladder
Thrusters
Hurdle Steps
Body Rows
Split Squat
Wt. Jumprope
Line Hop
Tire Slide
Box Step Over

All humanity is divided into three classes: those who are immovable, those who are movable, and those who move!

Benjamin Franklin

WEDNESDAY 04272005

BOOT CAMP FITNESS

10x10x10
Lunge Walk 75ft
Push-ups 10 Reps
Bodyrows 10 Reps


CROSSFIT
How many rounds can you complete in 20 minutes?

Weighted DB Overhead Lunge Walk 40 yards ( Men- 40lbs Females 20lbs )
Pull-ups 10 Reps
Push-ups 10 Reps

TUESDAY 04262005

BOOT CAMP FITNESS

5 Laps
20 Front Squat/Push Press -aka “Thrusters”
4 Laps
15 Thrusters
3 Laps
10 Thrusters
2 Laps
5 Thrusters

"Happiness can be defined, in part, at least, as the fruit of the desire and ability to sacrifice what we want 'now' for what we want 'eventually'.-Stephen Covey

MONDAY 04242005

BOOT CAMP FITNESS

5 Laps

Tabata Push-ups

5 Laps

CROSSFIT

5 Rounds of;
500 M Row
DB Thrusters 21, 15, 12, 9, 6
Suggested load: Men 45lbs Females 25lbs



"Change is the law of life. Those who look only to the past or present are certain to miss the future."
John F. Kennedy

FRIDAY 04222005

CROSSFIT

Helen
3 Rounds for time
400M Run
21 DB Swings 55lbs Guys 30lbs Gals
12 Pull-ups

WEDNESDAY

"Chelsea"

Set up before a clock, and every minute, on the minute for 30 minutes perform
5 pull-ups
10 push-ups
15 squats.

MONDAY 04182005

CROSSFIT

With the appropriate set of dumbbells perform 50 reps of the following for time.

Bodybuilder, Row (R/L), Squat clean, jerk, pull-up

Your score will be the load divided by the time to completion in seconds. Through a bone to the big boys.

All glory comes from daring to begin.

Eugene F. Ware

FRIDAY 04152005

BOOT CAMP FITNESS

The County Fair
-Split Squats
-Agility Ladder
-Paint Shuffle
-Weighted Jump Rope
-NFL Cone Drill
-Ladder Hurdle Step
-Globetrotter Abs



CROSSFIT

"Jackie"
1000 M Row
50 Front Squat/Push Press- aka THRUSTERS with 45lbs
30 Pull-ups

THURSDAY 04142005

BOOT CAMP FITNESS

How Many Laps Can you cover in 20 Minutes?

Lunge R/L/R/L/R/L
Squat Thrust
Repeat

Everything you need you already have. You are complete right now, you are a whole, total person, Not an apprentice person on the way to someplace else.-Wayne Dyer

WEDNESDAY 04132005

Boot Camp Fitness

Bodybuilder Wave Alternate with Hip Bridge
2,4,6,8,10,8,6,4,2

800 Run




CROSSFIT KANSAS CITY
10 Handstand Push-ups
20 Pull-ups
30 Box Jumps
40 Push-ups
50 DB Swings (55lb Dumbbell)
60 Wall Ball Shots 20lb Ball
70 Burpees

TUESDAY 04122005

BOOT CAMP FTINESS

How Many Rounds Can you accomplish in 20 Minutes?

SuitCase Deadlifts 10
Suitcase Farmers Walk 1 Lap

Age does not depend upon years, but upon temperament and health.
Some men are born old, and some never grow up.-Tryon Edwards

MONDAY 04112005

BOOT CAMP FITNESS

Renegade Circuit
3 x :30
Jumping Jacks
Fling Jumps
Squat Thrust
Mountain Climbers

100 Sit Ups

Renegade Circuit
3 x :30
Jumping Jacks
Split Jumps
1/2 Thrust
Mountain Climbers


CrossFit

5 Rounds
400 Run
20 DB RDL
20 Knees To Elbows

Through imagination, we can visualize the uncreated worlds of potential that lie within us.-Stephen Covey

Robert and Bruce recovering from Friday's CrossFit workout. A GOOD FIGHT...GONE BAD! 

FRIDAY 040082005

BOOT CAMP FITNESS

:30 Work :30 Rest

8 Rounds of Sprinting
2:00 Rest
8 Rounds of Squats
2:00 Rest
8 Rounds of Push-ups

CROSSFIT

Good Fight Gone Bad

"The roots of true achievement lie in the will to become the best that you can become."
Harold Taylor

Rowing
Wall Ball
Sumo Deadlift High Pull
Box Jumps
Push Press

THURSDAY 04072005

BOOT CAMP FITNESS

Jump Rope :30
Bodybuilders :30
Rest :30

Life is a book and you are its author. You determine its plot and pace and you-only you-turn its pages.-Beth Mende Conny

WEDNESDAY 04062005

BOOT CAMP FITNESS

Medicine Ball and Sandbag Madness


CrossFit

7 rounds for time of:
Dumbbell Thrusters 5 reps
20 Pull-ups

Divide load selected (pounds) by time to completion (seconds).

TUESDAY 04052005

BOOT CAMP FITNESS
20 Burpees
1 Bear Crawl
21 Sit-ups
18 Burpees
1 Bear Crawl
18 Sit-ups
16 Burpees
1 Bear Crawl
16 Sit-ups
14 Burpees
1 Bear Crawl
14 Sit-ups
12 Burpees
1 Bear Crawl
12 Sit ups
10 Burpees
1 Bear Crawl
10 Sit ups
8 Burpees
1 Bear Crawl
8 Sit ups

A hard beginning maketh a good ending-John Heywood

MONDAY 04042005

Boot Camp Fitness

How many laps can you run/walk/crawl in 20 minutes?




CROSSFIT

Row 1000
Push-ups 50 Reps
Row 1000
Push-ups 30 Reps
Row 1000
Push-ups 20 Reps

Men occasionally stumble over the truth, but most of them pick themselves up and hurry off as if nothing had happened-Winston Churchill

FRIDAY 04012005

BOOT CAMP FITNESS

Push-up Poker

Red Cards=Push-ups
Black Cards=Squats
Face Cards=20 Dead Animal Crunches
ACE=30 Squat Thrust


CROSSFIT

For time:
Run 800 meters
30 Pull-ups
90 Air Squats
25 Pull-ups
75 Air Squats
20 Pull-ups
60 Air Squats
15 Pull-ups
45 Air Squats
Run 800 meters

The world doesn't come to the clever folks, it comes to the stubborn, obstinate, one-idea-at-a-time people.-Mary Roberts Rinehart