http://crossfitednavalley.com Spartan Fitness - "Return with your shield or on it" Tue, 21 Aug 2007 16:20:09 +0000 http://backend.userland.com/rss092 en TUESDAY 070821 Ten times 100m sprint Rest 1-2 min between each 100m effort http://crossfitednavalley.com/?p=168 MONDAY 070820 Front Squat 3-3-3-3-3-3-3 reps http://crossfitednavalley.com/?p=167 FRIDAY 070817 21-15-9 for time: Wall Ball 20lb Pull-up Deadlift 185 lb. Ring Push-up Box jump, 24 in. box Use 20 pound medicine ball launched to a target ten feet above the ground. Climbing Mt. Whitney http://crossfitednavalley.com/?p=166 THURSDAY 070816 How many rounds in 15 min: 20 kb swings 10 pull-ups 15 wall ball http://crossfitednavalley.com/?p=165 WEDNESDAY 070815 Row 5k http://crossfitednavalley.com/?p=164 TUESDAY 070814 For time: 10,9,8,7...3,2,1 reps of Deadlift 185lb; Pull-up; Push-press 95lb. Mt. Langley - 14027ft. MSL http://crossfitednavalley.com/?p=163 MONDAY 070813 "Tabata This" Pull Up Push Up Sit Up Squat "We had about one week to dispose of what we owned, except what we could pack and carry for our departure by bus...for Manzanar." William Hohri http://crossfitednavalley.com/?p=161 FRIDAY 070810 For time: 50 Wall-ball shots 50 Pull-ups 35 Wall-ball shots 35 Pull-ups 20 Wall-ball shots 20 Pull-ups Use 20 pound medicine ball launched to a target ten feet above the ground. http://crossfitednavalley.com/?p=160 THURSDAY 070809 Three rounds for time of: Row 500 meters 75 pound Hang power snatch, 21 reps http://crossfitednavalley.com/?p=159 WEDNESDAY 070808 Three rounds, 21-15- and 9 reps, for time, of: 95 pound Hang squat clean Handstand push-ups 185 pound Deadlift Ring Dips http://crossfitednavalley.com/?p=158