http://www.crossfitlehighvalley.com Forging Elite Fitness Wed, 10 Mar 2010 22:12:07 +0000 http://backend.userland.com/rss092 en 10 Rounds of: 5 Kettlebell Swings 5 Kettlebell Cleans (per arm) 5 Kettlebell Snatches/High Pulls (per arm) 10 Pull-Ups Then: 50 Box Jumps 500 wattage row (holding 100 watts over bodyweight) Josh V  Rader  Vanderhoff Post kettlebells loads used and thoughts to comment! http://www.crossfitlehighvalley.com/archives/1173 5 Rounds for time: 400 Run or Row 10 Barbell Thrusters Then: 25 Abmat Sit-Ups, 25 V-Ups (8lb), 25 Knees to Elbows 5pm: Lucas A 45lb  Ryan O 85lb  Tasia A 55lb  Josh V 46lb 6pm: Rader 65lb  Ali H 36lb  Julia N 45lb  Christine P 50lb Steve M 70lb  Rob H 85lb  Jesse M 75lb  Mike ... http://www.crossfitlehighvalley.com/archives/1164 Women's Kettlebell Class 3 Rounds: 500 m Row 20 Walking Swings 10 Clean and Press (R) Waiters Walk (R) 10 Clean and Press (L) Waiters Walk (L) 10 Goblet Squats Laura K  Tresa S  Bonny G  Jen S Post loads used and thoughts to comment! http://www.crossfitlehighvalley.com/archives/1162 5 Rounds of: 10 Deadlifts (65% Max) 500 Row 10 Abmat Sit-Ups 5pm: Dave G 165  Alex W 225  Josh V 85 6pm: Mike A 135  Rader 115  Leidy 85 Post loads used and thoughts to comment! http://www.crossfitlehighvalley.com/archives/1159 5pm: Women's Crew Heavy Deadlifts.  Practiced form and good technique! http://www.crossfitlehighvalley.com/archives/1146 20 Rope Skips 20 Wall Ball 30 Rope Skips 30 Wall Ball 40 Rope Skips 40 Wall Ball 50 Rope Skips 50 Wall Ball 500 Row 60 Rope Skips 60 Wall Ball 50 Pull-Ups 2 Minutes Double Sumani Ropes 5pm: Ryan O  Tasia A  Alex W  Dave G  Lucas A  Chris H  Trevor W 6pm: Mike A  Mario M  Steve M  Rader Post KB loads ... http://www.crossfitlehighvalley.com/archives/1137 Superset 1: KB Swings/Burpees Kettlebell Swings 10, 10, 10, 10, 10, 10, 10, 10, 10, 10 Burpees 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 100 V-Ups (8lb) Superset 2: KB Cleans/ Box Jumps Kettlebell Cleans 10, 10, 10, 10, 10, 10, 10, 10, 10, 10 Box Jumps 10, 9, 8, 7, 6, 5, ... http://www.crossfitlehighvalley.com/archives/1134 10 Rounds For Time: 10 Sumo Deadlift High Pulls 10 Pull-Ups 5pm: Dave G 65lb 16:47  Ryan O 95lb 20:09  Tasia A 66lb 18:05  Vanderhoff 95lb 15:10 Lucas A 75lb 18:57  Alex W 115lb 20:56 6pm: Julia N 65lb 14:02  Rob H 75lb 20:50  Ali H 55lb 19:20  Rader 65lb 16:02 Steve M 95lb 12:40  Markus 95lb ... http://www.crossfitlehighvalley.com/archives/1131 4 Rounds For Time: 20 Squat Thrusts 20 Box Jumps (20") 20 Wall Ball Daniel W 14lb 14:00  Ryan O 20lb 16:04  Rader 14lb 15:09  Leidy 14lb 14:33  Julia N 14lb 16:03 Post wall ball loads and thoughts to comments! http://www.crossfitlehighvalley.com/archives/1124 5pm: Lehigh Women's Crew Team Rowing Deadlifts Box Jumps 6:45pm: Blast Hockey Black Rowing Deadlifts Box Jumps http://www.crossfitlehighvalley.com/archives/1122