Upstate Elite Fitness

September 18, 2009

Posted on 18. Sep, 2009 by Brandon.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
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August 27, 2009

Posted on 27. Aug, 2009 by Brandon.

As many rounds in 20 minutes of:
8 Push Ups
16 Back Extensions
32 Double Unders.
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July 25, 2009 Pain in the Park

Posted on 25. Jul, 2009 by Brandon.

Pain in the Park WOD:
As many rounds as possible in 12 minutes of:
5 Pull-ups
10 Push-ups
15 Squats.
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CFHQ:
AMRAP in 20 min of:
10 wallball shots, 20lb ball
10 GHD sit ups
10 Back extensions.
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July 19, 2009, The Filthy Fifties

Posted on 19. Jul, 2009 by Brandon.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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July 12, 2009

Posted on 12. Jul, 2009 by Brandon.

Five rounds for time of:
30 GHD Sit-ups,
25 Back Extensions.
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May 14, 2009

Posted on 14. May, 2009 by Brandon.

Five rounds for time of:
30 GHD Sit-ups
25 Back Extensions.
Be careful.  YOU MUST RESPECT THE GHD!!! Seriously, take what you think you can do and half it if you have no experience this movement.

My Ghetto GHD
I got 3 rounds in 9:23.  I’m sort of easing my way into the full shabang.  Last time I did [...]

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