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Old 11-09-2007, 04:35 PM   #31
Thomas Pehrson
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11/08/07

AT THE ALASKA CLUB DOWNTOWN

Dynamic Warm-up

Turkish get-ups 15x/side:
35#

Hollow Rocks (2) 1-minute Rounds
Box Jumps (2) 45-second Rounds

**400 m Row/400 m Row/400 m Row**


1:33/1:35/1:31

5K Run

29:43
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Old 11-09-2007, 05:17 PM   #32
Thomas Pehrson
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11/9/07

AT THE ALASKA CLUB DOWNTOWN

Assorted Warm-ups

28 Burpees for time:
1:46

Work on partner assisted handstand push-ups
:

7

**Squat x21/400 m/Squat x21**

15:28 @195
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Old 11-11-2007, 09:16 PM   #33
Thomas Pehrson
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11/10/07

AT PAVITT HEALTH AND FITNESS

Helen - mod.
3 Rounds For Time
400 m. Run
21 Dumbell Swings (55#)
12 Pull-ups

20:30

Worked on Ring Dips and Push-ups
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Old 11-13-2007, 10:06 PM   #34
Thomas Pehrson
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11/12/07

AT PAVITT HEALTH AND FITNESS

Crossfit Warm-up x2



**DLx12/400 m./DL x 12/400m./DL**

9:35 @ 199

DB Swings 10/side (3 sets)

35#

Modified Angie
75 reps of each:
Pull-ups
Push-ups
Sit-ups
Squats

23:55
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Old 11-13-2007, 10:35 PM   #35
Thomas Pehrson
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11/13/07

AT PAVITT HEALTH AND FITNESS

Warm-up
Dynamic Warm-up
Jump Rope 2 @ 3:00

**400m/400m/400m**

1:57/2:06/2:02

Fight Gone Bad Modified

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

69/60/62 = 191
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Old 11-21-2007, 01:11 PM   #36
Thomas Pehrson
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11/14/07

AT PAVITT HEALTH AND FITNESS

Warm-Up
Back Extensions, Dips, Good Mornings, Dynamic Warm-up
Bergener Warm-up w/ bar

Thunder Rolls
(3) 2-minute rounds/1-minute rest between
Hollow Rocks
(2) 2-minute Rounds/1-minute rest between

**PP x12/400 m./PP x12/400 m./PP x12**
9:09 @ 135#

Karen:
Wall-ball 150 shots/15# ball
8:31
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Old 11-21-2007, 01:21 PM   #37
Thomas Pehrson
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11/15/07

AT THE ALASKA CLUB DOWNTOWN

Warm-Up:
Dynamic Warm-up

(2) 2-minute Rounds
:
Medicine Ball Sit-ups w/ partner
Jump Rope

**400 m/400 m/400 m**
1:46/1:43/1:36


Snatch Work-up Routine:
Muscle snatch/Overhead squat/Snatch balance/Sots press

Max rounds in 20 min:
3 pull-ups - Unassisted
5 push-ups
8 squats
22
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Old 11-21-2007, 01:44 PM   #38
Thomas Pehrson
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11/16/07

AT PAVITT HEALTH AND FITNESS

Crossfit Warm-up
Dynamic Warm-up

Work on Kipping Technique

**Squat x21/400 m./Squat x21/400 m./Squat x21**

12:12 @ 155#

1000 Meter Row
3:58

For time:
32 pull-ups
64 push-ups
64 squats
12:31
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Old 11-21-2007, 01:58 PM   #39
Thomas Pehrson
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11/19/07

AT PAVITT HEALTH AND FITNESS

Warm-ups

**DLx12/400 m./DL x 12/400m./DL**
8:37 @199

Ring Push-ups and Dips
3 of 10/each push-ups
1-2 dips (needs work)

Tabata Dumbbell:
(1) Hang Snatch
(2) Standing Press
(3) Lunges
(4) GHD Sit-ups
4/5.5/3/6
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Old 11-26-2007, 12:04 AM   #40
Thomas Pehrson
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11/22/07

AT PAVITT HEALTH AND FITNESS

Warm-ups

**PP x12/400 m./PP x12/400 m./PP x12**

11:59 @ 135/95#

Litinov Sprints:
3-5 reps OHS + 100 m sprint (x 4)
45/65/50/50/50

Continuous Pull-ups:
6/5/3/3/3
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