2008-05-13T22:15:09Z Laurie Farmer Copyright 2008, Laurie Farmer SPHPBLOG
"Reece Joseph and Trevor Donald"

1,2,3,......,10

Push Press
Box Jump
Wall Ball

Rope Climb after Odds



In Honor of my brand new Nephews born on Mother's Day weighing in at a whopping 3 pounds 10 ounces and 3 pounds 3 ounces respectively. The babies are doing great, and mom is still in the ICU for complications, but is improving slowly every day. Thank you for all your prayers and well wishes.
]]> http://buford.sonzexercise.com/index.php?entry=entry080513-050248 2008-05-13T00:00:00Z 2008-05-13T00:00:00Z Run 400meters x 4 with a 2 minute rest in between

or

Row 500 meters x 4 with a 2 minute rest in between

Each interval is timed and all runs/rows must be within 10 seconds of each other or you will do 1 minute of Burpees for each interval that is off by more than 10 sec.

Then:

Work on a skill you are trying to master!
]]> http://buford.sonzexercise.com/index.php?entry=entry080512-050005 2008-05-12T00:00:00Z 2008-05-12T00:00:00Z Teams of Two will Bear Walk up the track

Run outside and complete:

400 Meters Slosh Pipe Overhead (can be done before or after the below exercises)

21-15-9

Partner Push Ups
Jumping Squats
Kettle Bell Swings single arm (21/15/9 each arm)

Buy Out:

Tire Drag 200 meters

Run inside and Crab walk back to starting line

]]> http://buford.sonzexercise.com/index.php?entry=entry080510-052157 2008-05-10T00:00:00Z 2008-05-10T00:00:00Z
10 Rounds for Time of:

5 Burpees
5 K-2-E
10 Ring Dips
10 Box Jumps

CrossFit women are Hot!! All Kippers yesterday!
]]> http://buford.sonzexercise.com/index.php?entry=entry080509-051630 2008-05-09T00:00:00Z 2008-05-09T00:00:00Z
21-15-9

Back Squats (225#,155#)
Weighted Pull-Ups

50 Double Unders after Each Round


For fun check out this!
]]> http://buford.sonzexercise.com/index.php?entry=entry080508-050008 2008-05-08T00:00:00Z 2008-05-08T00:00:00Z
5 Rounds for Time of:

10 (5 per arm) Single-Arm DB Snatch (45#,30#)
15 Slam Balls
20 Wall Ball Shots
1 Frog Hop Burpee Pass (yippie!)

500 Meter Row at beginning of round 1 3 and 5
]]> http://buford.sonzexercise.com/index.php?entry=entry080507-050049 2008-05-07T00:00:00Z 2008-05-07T00:00:00Z
20 Minutes As Many Rounds As Possible of:

100 Meters
20 Squats
100 Meters
20 Sit-Ups]]> http://buford.sonzexercise.com/index.php?entry=entry080506-053129 2008-05-06T00:00:00Z 2008-05-06T00:00:00Z 20 minutes for AMRAP of

10-Med Ball Cleans (M-20lb, L-16lb)
10-Barbell Push Jerk (M-115lb, L-85lb)
10-Kettle Swings (M-70, L-35)
]]> http://buford.sonzexercise.com/index.php?entry=entry080505-053615 2008-05-05T00:00:00Z 2008-05-05T00:00:00Z WOD

1. Push-ups
2. Knees to Elbows
3. Squats
4. Hip Extensions
5. Box jumps
6. Dips

Now the question is, what are we going to do with these?
Try your luck, COME IN TO FIND OUT!]]> http://buford.sonzexercise.com/index.php?entry=entry080503-075042 2008-05-03T00:00:00Z 2008-05-03T00:00:00Z For Time:

400 meter sprint
50-meter lunge
200 meter sprint
50-meter lunge
100 meter sprint
50-meter lunge
200 meter sprint
50-meter lunge
400 meter sprint


Brett masters the 30" box on Tuesday












Derek and Grace met with Diane yesterday!
]]> http://buford.sonzexercise.com/index.php?entry=entry080502-050001 2008-05-02T00:00:00Z 2008-05-02T00:00:00Z