Daily workout post

[DUG]

Ranger Nomad,

Completed the Friday run. Getting cold outside for GA!

[va2]

Ranger Nomad,

I jumped the gun on this one. I got to the gym before the workout was up, so I did the old chest day (60 reps bodyweight bench, etc.) plus some abs.

I guess I'll do today's workout tomorrow.

DUG: No joke, it was -20 this morning. That's cold.

[grj5001]

Ranger Nomad,

Friday WO complete. Indoor Track which was nice.

[Nomad]

Ok gents, work's getting in the way of good old fashioned workouts.

I'll ask Ranger NDog275 to give you guys some much needed attention. Enjoy yourselves. It's a celebration!

[Ndog275]

Monday 1/20/09

"20 minutes"

1) Pushups - max in 1:00
2) BW squats - max in 1:00
3) Pullups- max in 1:00
4) Bike or jog - 3:00
5) Military press - 1:00
6) Lunges - 1:00 each leg
7) Bicep curls - 1:00
8) Bike or jog - 3:00
9) Tricep extensions.- 1:00
10) BW squats - 1:00
11) Lunges - 1:00 each leg
12) Situps - 2:00
13) Crunches - 2:00
14) Stretch

Use lightweights on the press, ext and curl for max reps. No rest between exercises.

[eL_Payaso]

Ranger Ndog275,

Monday WO complete.

[inter06]

Ranger Ndog275,
"20 Minutes" is completed.

[va2]

Ranger Ndog275,

Monday's workout is complete.

Niko,

Good luck! Keep us posted.

[DUG]

Ranger Ndog275,

"20 Minutes" workout complete.

[Ndog275]

AM-2-3 mile run-post time and distance

Ndog's run time for 2 miles 21:50 on the treadmill

PM-
Ten rounds of:

10 Burpees
10 Crunches
10 Pull Ups -post time-Ndog's time 33:26

[inter06]

Ranger Ndog275,

3 mile run in 20:13.
Crossfit finished in 18:21.

[Ndog275]

Wed 1/20/09

Wednesday AM: 2 Mile Tempo Run (80-85% MHR)

Wednesday PM: CrossFit


"Why Me ?"

Two rounds, back-to-back, no scheduled breaks.

➢ 50 Push Ups

➢ 25 Box Jumps

➢ 50 Sit Ups

➢ 10 Chin Ups

➢ 25 Side Lunges (each side)

➢ 25 Burpees

➢ 50 Flutter Kicks (four count)

➢ 50 Wide Arm Push Ups

➢ 10 Lunges (each side)

➢ 50 Crunches

➢ 10 Pull Ups

Post your times