Enough said.

4 corners:
1) KB Leg Raise, B&T Jump
2) 8 Ct., Rev. Lunge/Side Raise
3) Sandbag Step Up, Dive Bomber
4) Med Ball Squat Jump, Hearts
(Run 200m after each corner)
2 rds.

Old...School...

Back to Basics:
Steam Engine...Handwalk...
JJ2BT...ACP...
Russian Twist...Hot Seat/Sun Gods...
Jack Webbs...ACS...
Pull Ups...Scissor Lunges...
(Down the middle after each)

What'd you say??

So someone yells out...was it in agony, inspiration, ecstasy, rage, delirium???..."Dead Bugs Rule!" What???

Wagon Wheel

Bar Complex, Plank Knee: 8 Ct.

Lumber Jacks, Dead Bugs: B&T Jump

Dip/Pushup, Curls: B-busters

Toe Tap, Walkabout: B&T Punch

End: Triathlon (Bear Crawl, Bicycle Crunch, Run)

(and only 106 degrees!)

Tri it out!

Chris Kaag is serving as Race Director for the 27th Annual Lancaster Family YMCA Triathlon on September 12, 2009.

Click here to register at Active.com.

Carry on, carry over, carry under

Perhaps we'll chalk this one up to the "Lesson Learned" category...vote with head not with heart!
400m Bar Carry (before each)
25 Sandbag Heave
100' Tire Flip
25 Combo Crunch
25 Sumo Squat HP
25 OH Swings

(Oh dear voters...where were you:)....?)

Pace day!

Well, not that fast...but go fast!

Suicide
Hello Dolly
Skater Lunge
Shoulder P/U
Side Hurdle
Monkey Bar/Hang
Side Step
Dips
Box Drill (Hop)
Dynamic V
(3 Rds)

7 Box Jumps/Push Up Drill

Happy Father's Day

Part 1: 5 Rds (1min Push Press, Swing, Burpee, L-sit up)
Part 2: GRIFF (CrossFit Hero Workout)
Stretch
Done!