http://buford.sonzexercise.com/index.php Copyright 2008, Laurie Farmer Laurie Farmer en-US SPHPBLOG 0.4.8 http://buford.sonzexercise.com/index.php?entry=entry080513-050248
"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 Laurie Farmer Tue, 13 May 2008 09:02:48 GMT http://buford.sonzexercise.com/comments.php?y=08&m=05&entry=entry080513-050248 http://buford.sonzexercise.com/index.php?entry=entry080512-050005 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 Laurie Farmer Mon, 12 May 2008 09:00:05 GMT http://buford.sonzexercise.com/comments.php?y=08&m=05&entry=entry080512-050005 http://buford.sonzexercise.com/index.php?entry=entry080510-052157 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 Laurie Farmer Sat, 10 May 2008 09:21:57 GMT http://buford.sonzexercise.com/comments.php?y=08&m=05&entry=entry080510-052157 http://buford.sonzexercise.com/index.php?entry=entry080509-051630
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 Laurie Farmer Fri, 09 May 2008 09:16:30 GMT http://buford.sonzexercise.com/comments.php?y=08&m=05&entry=entry080509-051630 http://buford.sonzexercise.com/index.php?entry=entry080508-050008
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 Laurie Farmer Thu, 08 May 2008 09:00:08 GMT http://buford.sonzexercise.com/comments.php?y=08&m=05&entry=entry080508-050008 http://buford.sonzexercise.com/index.php?entry=entry080507-050049
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 Laurie Farmer Wed, 07 May 2008 09:00:49 GMT http://buford.sonzexercise.com/comments.php?y=08&m=05&entry=entry080507-050049 http://buford.sonzexercise.com/index.php?entry=entry080506-053129
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 Laurie Farmer Tue, 06 May 2008 09:31:29 GMT http://buford.sonzexercise.com/comments.php?y=08&m=05&entry=entry080506-053129 http://buford.sonzexercise.com/index.php?entry=entry080505-053615 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 Laurie Farmer Mon, 05 May 2008 09:36:15 GMT http://buford.sonzexercise.com/comments.php?y=08&m=05&entry=entry080505-053615 http://buford.sonzexercise.com/index.php?entry=entry080503-075042 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!]]> Workout of the Day http://buford.sonzexercise.com/index.php?entry=entry080503-075042 Laurie Farmer Sat, 03 May 2008 11:50:42 GMT http://buford.sonzexercise.com/comments.php?y=08&m=05&entry=entry080503-075042 http://buford.sonzexercise.com/index.php?entry=entry080502-050001 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 Laurie Farmer Fri, 02 May 2008 09:00:01 GMT http://buford.sonzexercise.com/comments.php?y=08&m=05&entry=entry080502-050001