Complete max reps in 3 rounds of:
Burpees
Wall Ball Shots
Single arm dumbbell snatch
Sumo Deadlift High Pulls
Knees to Elbows
Ring Rows
Jack Knife Push-ups
Box Jumps
:40 sec. of work / :20 sec. rest
Rest 2 minutes between rounds
Archive for January, 2009
“Fight Gone Really Bad”
Saturday, January 31st, 2009Tags: 24 hour fitness, Bariatric surgery, bariatrics, Bay Area Personal Training, Boot camp, Bootcamp, burpees, club sport, coach, coaching, core, Crossfit, crossfit gym, Crossfit pleasanton, Crossfit Santa Clara, Crossfit workout, Danville gym, Danville Police, Delta Crossfit, Detox, Diablo, diet, Diet center, exercise, Facebook, fat loss, Fat loss in Pleasanton, fight gone bad, fire training, fire workout, Fit, Fit personal fitness studio, fitness together, fitness training, Freemont Police, gain weight, Gastric Bypass surgery, golds gym, gym, Gymnastics, gyms, Health & fitness plus, health club, Hoover Ball, ilist, Jenny Craig, Kathy’s health club, Lifestyles rx, Lifestyle’s rx, Livermore gym, Livermore Police, loose fat, lose inches, lose weight, lose weight Pleasanton, muscle, muscle mass, Olympic lifting, Olympic lifts, personal fitness trainer, personal trainer, personal training, personal training Pleasanton, Pleasanton coach, Pleasanton coaching, Pleasanton exercise, Pleasanton fat loss, pleasanton gym, Pleasanton Livermore fire, Pleasanton personal training, Pleasanton Police, police training, police workout, private training, reactive fitness, Ruby Hill, San Ramon Fire, san ramon gym, San Ramon police, San Ramon Valley Fire, SRV fire, Sumo deadlift, swat training, swat workout, tabata, TeachStreet, Thrive training, training, Tri-Valley wellness, wall balls, weight gain, Weight loss, WOD, work out, working out, workout, workouts
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“Nicole”
Saturday, January 31st, 2009Complete max rounds in 20 minutes of:
400 Run
Max Pull-ups
Tags: 24 hour fitness, Bariatric surgery, bariatrics, Bay Area Personal Training, Boot camp, Bootcamp, club sport, coach, coaching, Crossfit, crossfit chicks, crossfit gym, Crossfit pleasanton, Crossfit Santa Clara, crossfit vixens, Crossfit workout, Danville gym, Danville Police, Delta Crossfit, Detox, Diablo, diet, Diet center, exercise, Facebook, fat loss, Fat loss in Pleasanton, fire training, fire workout, Fit, Fit personal fitness studio, fitness together, fitness training, Freemont Police, gain weight, Gastric Bypass surgery, golds gym, gym, Gymnastics, gyms, Health & fitness plus, health club, Hoover Ball, ilist, Jenny Craig, Kathy’s health club, Lifestyles rx, Lifestyle’s rx, Livermore gym, Livermore Police, loose fat, lose inches, lose weight, lose weight Pleasanton, muscle, muscle mass, nicole, Olympic lifting, Olympic lifts, personal fitness trainer, personal trainer, personal training, personal training Pleasanton, Pleasanton coach, Pleasanton coaching, Pleasanton exercise, Pleasanton fat loss, pleasanton gym, Pleasanton Livermore fire, Pleasanton personal training, Pleasanton Police, police training, police workout, private training, reactive fitness, Ruby Hill, San Ramon Fire, san ramon gym, San Ramon police, San Ramon Valley Fire, SRV fire, swat training, swat workout, TeachStreet, Thrive training, training, Tri-Valley wellness, weight gain, Weight loss, WOD, work out, working out, workout, workouts
Posted in News | 1 Comment »
Thrusters for Singles
Friday, January 30th, 2009Thruster 1-1-1-1-1-1-1
Tags: 24 hour fitness, Bariatric surgery, bariatrics, Bay Area Personal Training, Boot camp, Bootcamp, club sport, coach, coaching, Crossfit, crossfit gym, Crossfit pleasanton, Crossfit Santa Clara, Crossfit workout, Danville gym, Danville Police, Delta Crossfit, Detox, Diablo, diet, Diet center, exercise, Facebook, fat loss, Fat loss in Pleasanton, fire training, fire workout, Fit, Fit personal fitness studio, fitness together, fitness training, Freemont Police, gain weight, Gastric Bypass surgery, golds gym, gym, Gymnastics, gyms, Health & fitness plus, health club, Hoover Ball, ilist, Jenny Craig, Kathy’s health club, Lifestyles rx, Lifestyle’s rx, Livermore gym, Livermore Police, loose fat, lose inches, lose weight, lose weight Pleasanton, muscle, muscle mass, Olympic lifting, Olympic lifts, personal fitness trainer, personal trainer, personal training, personal training Pleasanton, Pleasanton coach, Pleasanton coaching, Pleasanton exercise, Pleasanton fat loss, pleasanton gym, Pleasanton Livermore fire, Pleasanton personal training, Pleasanton Police, police training, police workout, private training, reactive fitness, Ruby Hill, San Ramon Fire, san ramon gym, San Ramon police, San Ramon Valley Fire, singles, squat press, SRV fire, swat training, swat workout, TeachStreet, Thrive training, thrusters, training, Tri-Valley wellness, weight gain, Weight loss, WOD, work out, working out, workout, workouts
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“Elizabeth”
Friday, January 30th, 200921-15-9 reps for time of:
Clean 135#
Ring Dips
Tags: 24 hour fitness, Bariatric surgery, bariatrics, Bay Area Personal Training, Boot camp, Bootcamp, club sport, coach, coaching, Crossfit, crossfit chicks, crossfit gym, Crossfit pleasanton, Crossfit Santa Clara, crossfit vixens, Crossfit workout, Danville gym, Danville Police, Delta Crossfit, Detox, Diablo, diet, Diet center, elizabeth, exercise, Facebook, fat loss, Fat loss in Pleasanton, fire training, fire workout, Fit, Fit personal fitness studio, fitness together, fitness training, Freemont Police, gain weight, Gastric Bypass surgery, golds gym, gym, Gymnastics, gyms, Health & fitness plus, health club, Hoover Ball, ilist, Jenny Craig, Kathy’s health club, Lifestyles rx, Lifestyle’s rx, Livermore gym, Livermore Police, loose fat, lose inches, lose weight, lose weight Pleasanton, muscle, muscle mass, Olympic lifting, Olympic lifts, personal fitness trainer, personal trainer, personal training, personal training Pleasanton, Pleasanton coach, Pleasanton coaching, Pleasanton exercise, Pleasanton fat loss, pleasanton gym, Pleasanton Livermore fire, Pleasanton personal training, Pleasanton Police, police training, police workout, private training, reactive fitness, Ruby Hill, San Ramon Fire, san ramon gym, San Ramon police, San Ramon Valley Fire, SRV fire, swat training, swat workout, TeachStreet, Thrive training, training, Tri-Valley wellness, weight gain, Weight loss, WOD, work out, working out, workout, workouts
Posted in News | 2 Comments »
Back to the Abs
Wednesday, January 28th, 20095 Rounds for time of;
30 Glute-ham sit-ups
25 Back extentions
Tags: 24 hour fitness, abs, Bariatric surgery, bariatrics, Bay Area Personal Training, Boot camp, Bootcamp, club sport, coach, coaching, core, Crossfit, crossfit chicks, crossfit gym, Crossfit pleasanton, Crossfit Santa Clara, crossfit vixens, Crossfit workout, Danville gym, Danville Police, Delta Crossfit, Detox, Diablo, diet, Diet center, exercise, Facebook, fat loss, Fat loss in Pleasanton, fire training, fire workout, Fit, Fit personal fitness studio, fitness together, fitness training, Freemont Police, gain weight, Gastric Bypass surgery, GHD, golds gym, gym, Gymnastics, gyms, Health & fitness plus, health club, Hoover Ball, ilist, Jenny Craig, Kathy’s health club, Lifestyles rx, Lifestyle’s rx, Livermore gym, Livermore Police, loose fat, lose inches, lose weight, lose weight Pleasanton, muscle, muscle mass, Olympic lifting, Olympic lifts, personal fitness trainer, personal trainer, personal training, personal training Pleasanton, Pleasanton coach, Pleasanton coaching, Pleasanton exercise, Pleasanton fat loss, pleasanton gym, Pleasanton Livermore fire, Pleasanton personal training, Pleasanton Police, police training, police workout, private training, reactive fitness, Ruby Hill, San Ramon Fire, san ramon gym, San Ramon police, San Ramon Valley Fire, SRV fire, swat training, swat workout, TeachStreet, Thrive training, training, Tri-Valley wellness, weight gain, Weight loss, WOD, work out, working out, workout, workouts
Posted in News | 1 Comment »
“Barbara”
Monday, January 26th, 20095 Rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds
Tags: 24 hour fitness, barbara, Bariatric surgery, bariatrics, Bay Area Personal Training, Boot camp, Bootcamp, club sport, coach, coaching, Crossfit, crossfit chicks, crossfit gym, Crossfit pleasanton, Crossfit Santa Clara, crossfit vixens, Crossfit workout, Danville gym, Danville Police, Delta Crossfit, Detox, Diablo, diet, Diet center, exercise, Facebook, fat loss, Fat loss in Pleasanton, fire training, fire workout, Fit, Fit personal fitness studio, fitness together, fitness training, Freemont Police, gain weight, Gastric Bypass surgery, golds gym, gym, Gymnastics, gyms, Health & fitness plus, health club, Hoover Ball, ilist, Jenny Craig, Kathy’s health club, Lifestyles rx, Lifestyle’s rx, Livermore gym, Livermore Police, loose fat, lose inches, lose weight, lose weight Pleasanton, muscle, muscle mass, Olympic lifting, Olympic lifts, personal fitness trainer, personal trainer, personal training, personal training Pleasanton, Pleasanton coach, Pleasanton coaching, Pleasanton exercise, Pleasanton fat loss, pleasanton gym, Pleasanton Livermore fire, Pleasanton personal training, Pleasanton Police, police training, police workout, private training, reactive fitness, Ruby Hill, San Ramon Fire, san ramon gym, San Ramon police, San Ramon Valley Fire, SRV fire, swat training, swat workout, TeachStreet, Thrive training, training, Tri-Valley wellness, weight gain, Weight loss, WOD, work out, working out, workout, workouts
Posted in News | 4 Comments »
Lunge into some Burpees!
Friday, January 23rd, 20095 Rounds for time of:
45# Barbell Overhead walking lunges, 50 ft.
21 Burpees
Tags: 24 hour fitness, Bariatric surgery, bariatrics, Bay Area Personal Training, Boot camp, Bootcamp, burpees, club sport, coach, coaching, Crossfit, crossfit chicks, crossfit gym, Crossfit pleasanton, Crossfit Santa Clara, crossfit vixens, Crossfit workout, Danville gym, Danville Police, Delta Crossfit, Detox, Diablo, diet, Diet center, exercise, Facebook, fat loss, Fat loss in Pleasanton, fire training, fire workout, Fit, Fit personal fitness studio, fitness together, fitness training, Freemont Police, gain weight, Gastric Bypass surgery, golds gym, gym, Gymnastics, gyms, Health & fitness plus, health club, Hoover Ball, ilist, Jenny Craig, Kathy’s health club, Lifestyles rx, Lifestyle’s rx, Livermore gym, Livermore Police, loose fat, lose inches, lose weight, lose weight Pleasanton, lunges, muscle, muscle mass, Olympic lifting, Olympic lifts, personal fitness trainer, personal trainer, personal training, personal training Pleasanton, Pleasanton coach, Pleasanton coaching, Pleasanton exercise, Pleasanton fat loss, pleasanton gym, Pleasanton Livermore fire, Pleasanton personal training, Pleasanton Police, police training, police workout, private training, reactive fitness, Ruby Hill, San Ramon Fire, san ramon gym, San Ramon police, San Ramon Valley Fire, SRV fire, swat training, swat workout, TeachStreet, Thrive training, training, Tri-Valley wellness, weight gain, Weight loss, WOD, work out, working out, workout, workouts
Posted in News | 1 Comment »
Handstands with Pull-ups
Thursday, January 22nd, 2009For time:
15 Handstand Push-ups
1 L Pull-up
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L pull-ups
Tags: 24 hour fitness, Bariatric surgery, bariatrics, Bay Area Personal Training, Boot camp, Bootcamp, club sport, coach, coaching, Crossfit, crossfit gym, Crossfit pleasanton, Crossfit Santa Clara, Crossfit workout, Danville gym, Danville Police, Delta Crossfit, Detox, Diablo, diet, Diet center, exercise, Facebook, fat loss, Fat loss in Pleasanton, fire training, fire workout, Fit, Fit personal fitness studio, fitness together, fitness training, Freemont Police, gain weight, Gastric Bypass surgery, golds gym, gym, Gymnastics, gyms, handstand pull-ups, Health & fitness plus, health club, Hoover Ball, ilist, Jenny Craig, Kathy’s health club, Lifestyles rx, Lifestyle’s rx, Livermore gym, Livermore Police, loose fat, lose inches, lose weight, lose weight Pleasanton, muscle, muscle mass, Olympic lifting, Olympic lifts, personal fitness trainer, personal trainer, personal training, personal training Pleasanton, Pleasanton coach, Pleasanton coaching, Pleasanton exercise, Pleasanton fat loss, pleasanton gym, Pleasanton Livermore fire, Pleasanton personal training, Pleasanton Police, police training, police workout, private training, reactive fitness, Ruby Hill, San Ramon Fire, san ramon gym, San Ramon police, San Ramon Valley Fire, SRV fire, swat training, swat workout, TeachStreet, Thrive training, training, Tri-Valley wellness, weight gain, Weight loss, WOD, work out, working out, workout, workouts
Posted in News | 1 Comment »
“Mr. Joshua”
Wednesday, January 21st, 20095 Rounds for time of:
400 Run
30 GHD Sit-ups
15 Deadlifts, 250#
Tags: 24 hour fitness, Bariatric surgery, bariatrics, Bay Area Personal Training, Boot camp, Bootcamp, club sport, coach, coaching, Crossfit, crossfit chicks, crossfit gym, Crossfit pleasanton, Crossfit Santa Clara, Crossfit workout, Danville gym, Danville Police, Delta Crossfit, Detox, Diablo, diet, Diet center, exercise, Facebook, fat loss, Fat loss in Pleasanton, fire training, fire workout, Fit, Fit personal fitness studio, fitness together, fitness training, Freemont Police, gain weight, Gastric Bypass surgery, golds gym, gym, Gymnastics, gyms, Health & fitness plus, health club, Hoover Ball, ilist, Jenny Craig, joshua, Kathy’s health club, Lifestyles rx, Lifestyle’s rx, Livermore gym, Livermore Police, loose fat, lose inches, lose weight, lose weight Pleasanton, muscle, muscle mass, Olympic lifting, Olympic lifts, personal fitness trainer, personal trainer, personal training, personal training Pleasanton, Pleasanton coach, Pleasanton coaching, Pleasanton exercise, Pleasanton fat loss, pleasanton gym, Pleasanton Livermore fire, Pleasanton personal training, Pleasanton Police, police training, police workout, private training, reactive fitness, Ruby Hill, San Ramon Fire, san ramon gym, San Ramon police, San Ramon Valley Fire, SRV fire, swat training, swat workout, TeachStreet, Thrive training, training, Tri-Valley wellness, weight gain, Weight loss, WOD, work out, working out, workout, workouts
Posted in News | 2 Comments »
Modified “Helen”
Tuesday, January 20th, 2009Max Rounds in 20 minutes of:
200 Run
12 Kettlebell Swings, 1.5.pood
10 Pull-ups
Tags: 24 hour fitness, Bariatric surgery, bariatrics, Bay Area Personal Training, Boot camp, Bootcamp, club sport, coach, coaching, Crossfit, crossfit chicks, crossfit gym, Crossfit pleasanton, Crossfit Santa Clara, crossfit vixens, Crossfit workout, Danville gym, Danville Police, Delta Crossfit, Detox, Diablo, diet, Diet center, exercise, Facebook, fat loss, Fat loss in Pleasanton, fire training, fire workout, Fit, Fit personal fitness studio, fitness together, fitness training, Freemont Police, gain weight, Gastric Bypass surgery, golds gym, gym, Gymnastics, gyms, Health & fitness plus, health club, helen, Hoover Ball, ilist, Jenny Craig, Kathy’s health club, Lifestyles rx, Lifestyle’s rx, Livermore gym, Livermore Police, loose fat, lose inches, lose weight, lose weight Pleasanton, muscle, muscle mass, Olympic lifting, Olympic lifts, personal fitness trainer, personal trainer, personal training, personal training Pleasanton, Pleasanton coach, Pleasanton coaching, Pleasanton exercise, Pleasanton fat loss, pleasanton gym, Pleasanton Livermore fire, Pleasanton personal training, Pleasanton Police, police training, police workout, private training, reactive fitness, Ruby Hill, San Ramon Fire, san ramon gym, San Ramon police, San Ramon Valley Fire, SRV fire, swat training, swat workout, TeachStreet, Thrive training, training, Tri-Valley wellness, weight gain, Weight loss, WOD, work out, working out, workout, workouts
Posted in News | 1 Comment »
