FitELITE Rx for 2-11-10

Row 300m
Bicycle crunch
Pushups
Superman crunch
KB Squat and press
Jump rope

The time it takes for the person rowing to finish the 300 m row is how long the other people are doing their exercises. The rower has all the control!!

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FitELITE RX for 2-5-10, Magic Elixir

Today's workout...the much loved and hated Magic Elixir. Due to the cold and snow, the rower was substituted for the run. The workout held up it's reputation as it worked everyone over pretty good. A number of you improved times from the first time we did it. Good job to everyone that completed the Magic Elixir!
Jim 52:02, Ashley H. 41:18, Sondra 39:22, Jackie 31:44, Jess L. (three rounds), 33:14, Ann 31:00, Betsy 33:13, Mariah 36:36, Isaac 35:52

FitELITE Rx 2.8.10

1 Round For Time:

100 Lateral Hurdle Hops + 50 Explosive Lateral Toe Touches (Speed Skaters)
4 rounds = 5 Medball Deep Squat Jumps x 5 Burpies
4 Rounds = 5 Bentover Dumbbell Rows x 5 Dumbbell Push Press

500 Jump Ropes
4 Rounds = 10 Medball Straight Arm Crunches x 10 Lying Leg Lifts
4 Rounds = 10 Dumbbell Squats x 10 Dumbbell Curls

1000m Rower
4 Rounds = 10 Push Ups x 10 Mountain Climbers
4 Rounds = 10 Box Dips x 10 Captain's Chair Crunches

FitELITE Rx 2.6.10

"Cannon"
1000m Rower
21 Barbell Back Squat
21 Jump Pull Ups
750m Rower
15 Barbell Back Squat
15 jump Pull Ups
500m Rower
9 Barbell Back Squats
9 Jump Pull Ups

Ross: 17.25, Sue: 20.10, Julie: 21.35, Brandon: 20.45

FitELITE RX for 1-27-10

Short and sweet interval workout for today.

30s on, 30s off. 4x through for each exercise.

Rower
KB Swing
Pushups
Medball squat throw
Bar chop

10 minutes total

FitELITE Rx 1.23.10

As many rounds in 25 minutes:

10 Barbell Push Press
10 Dumbbell Curl Wall Sits (2-3 seconds per rep)
10 Ring or Box Dips
5/5 Kettlebell Turkish Get Ups
10 Egg Rolls
500m Rower

FitELITE Rx 1.20.10

2 Rounds For Time:

10 Dumbbell Split Jerks
10 Dumbbell Crawl Push Ups
10 Burpee Box Jumps (12"/18")
Plate Overhead Plate Lunges (130')
Reverse Duck Walk (130')
100 Flutter Kicks
25 Unsupported Sit Ups
300 Jump Ropes

FitELITE RX for 1-22-10

A little more on the endurance side for today.

3 rounds, 30s, 2m, 2m. Alternating between the two exercises 15s each.

Squat and box jump
Pushup and plank
Lunge and Long jump
Jump Pullup and Strap pullup

FitELITE Rx 1.18.10

40 Medball Cleans (11#/20#)
30 Rack Pull Ups
20 Kettlebell Push Ups
30 Medball Cleans
20 Rack Pull Ups
30 Kettlebell Push Ups
20 Medball Cleans
10 Rack Pull Ups
40 KettleBell Push Ups
1000m Rower

FitELITE Rx 1.15.10

As many rounds in 25 minutes:

10 Alternate Barbell Deadlift (#88/#135)
10 Dumbbell Row Plank (per arm)
10 Fire Ups
10 Spider Push Ups
100 Jump Ropes

FitELITE Rx 1.13.10

As many rounds in 25 minutes:

250m Rower
15 Push Ups
15 Pull Ups
15 V Ups
15 Burpies

FitELITE Rx 1.12.10

60-60-60
*Each movement for 60 seconds
*1 minute rest between rounds

Pegboard Jump Pull Ups
Rower
Plank
Bi-Kettlebell Clean & Press
Plank Push Up
Hands Behind Your Head Box Jumps (12" or 18")

FitELITE Rx 1.4.10

As many rounds in 25 minutes:

10 Kettlebell Sumo Deadlift-to-High Pull
10 Dumbbell Thrusters
10 Jump Pull Ups
10 Alternate Touch Push Ups
50 Jump Ropes