01 January 2008

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

31 December 2007

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

or

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

30 December 2007

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

Post time to comments.

or

For time:
Run 1,600 meters
Bench press, body weight, 21 reps
Run 800 meters
Bench press, body weight, 15 reps
Run 400 meters
Bench press, bodyweight, 9 reps

Post time to comments.

29 December 2007

Rest Day

or

Hang power clean 3-3-3-3-3-3-3 reps

Post loads to comments.

28 December 2007

Run 5K

Post time to comments.

or

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

27 December 2007

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

or

Shoulder press 3-3-3-3-3 reps

Post loads to comments.

26 December 2007

CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments

or



Five rounds for time of:
50 Wallball shots, 20 pound ball
Run 400 meters

Post time to comments.

25 December 2007

Rest Day

or

For eight intervals, squat for twenty seconds and rest for thirty before starting again.

Report least number of squats for any of the eight intervals, compare to best Tabata (20/10) squat score, and post to comments.

24 December 2007

For time:
150 Burpees

Post time to comments.

These are from completely prone to jumping and touching an object eight inches above maximum reach.

or


Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

23 December 2007

Complete 3 rounds for time of:
Row 500 meters
Bench press, body weight, 30 reps

Post time to comments.


or

Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups
Rope climb, 15 ft
7 Ring Dips

Post rounds completed and any use of legs on rope climb to comments.

22 December 2007

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches
or

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

�Mary�
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

21 December 2007

Rest Day

or

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

20 December 2007

Run or Row 5K

Post time to comments.

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

19 December 2007

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

or

"Fight Gone Bad!"

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 060916.

18 December 2007

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

17 December 2007

Rest Day

or

Run 10 K

Post time to comments.

16 December 2007

400 meter Walking lunge

Post time and number of steps to comments.

or

For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups

Post time to comments

15 December 2007

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

or

Deadlift 5-5-5-5-5 reps

Post loads to comments.

14 December 2007

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

13 December 2007

Rest Day

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments

12 December 2007

Back Squat 5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

or

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to 050921.

11 December 2007

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

or

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

10 December 2007

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

or

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

09 December 2007

Rest Day

or

Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups

Post time to comments

08 December 2007

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

or

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

07 December 2007

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds

or

For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups

Post time to comments.

06 December 2007

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

Post time to comments.

or


"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

05 December 2007

Rest Day

or

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

Post time to comments.

04 December 2007

Front Squat 5-5-5-5-5 reps

Post loads to comments.

or

Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups

Post time to comments

03 December 2007

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

or

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

02 December 2007

5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk

Post reps to comments.

or


Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps

Post time to comments.

01 December 2007

Rest Day

or

10k Run

30 Nov 2007

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

or

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

29 Nov 2007

Run 5 K

Post time to comments.

or

Overhead Squat 5-5-5-5-5 reps

Post loads to comments.

28 Nov 2007

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 071020.

or

Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.

Post loads to comments.

27 Nov 2007

Rest Day

or

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

26 Nov 2007

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

or

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you?ve got a twenty pound vest or body armor, wear it.

Post time to comments.

25 Nov 2007

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

or

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

24 Nov 2007

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

or

Clean, Push Press, Push Jerk, Split Jerk 1-1-1-1-1-1-1-1-1-1 reps

23 Nov 2007

Rest Day

or

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

22 Nov 2007

Happy Thanksgiving!!

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

or

Three efforts for time of:
Run 800 meters

Post times to comments.

Rest between efforts.

21 Nov 2007

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

or

Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups
10 Ring dips

Post rounds completed to comments.

20 Nov 2007

Clean and Jerk 3-3-3-3-3 reps

or

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Post time to comments.

19 Nov 2007

Rest Day

or


"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

18 Nov 2007

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

Post time to comments.

or


For time:
95 pound Clean and Jerk, 50 reps

Post time to comments.

This is actually a two handed, overhead, anyhow, 50 reps for time. The best times will most likely power clean and push jerk.

17 Nov 2007

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments

or


"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

16 November 2007

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

or

For time:
Bike sprint, 1 mile
20 inch Box jump, 35 reps
GHD sit-up, 35 reps
15 ft Rope climb, 3 ascents
35 Slam-ball, 20 pound ball
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
Ring dips, 35 reps

Post time to comments.

15 November 2007

Rest Day

or

Run 5 K

Post time to comments.

14 Nov 2007

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

or

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

13 Nov 2007

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

or

Thruster 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

12 Nov 2007

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

or

Back Squat

1-1-1-1-1-1-1-1-1-1

11 Nov 2007

Rest Day

or

Seven rounds for time of:
135 pound Clean, 10 reps
Handstand Push-ups, 10 reps

Post time to comments.

Don't unload the catch of the clean before fully extending at the hips and knees. Take each rep from the ground this is not a hang clean.

10 Nov 2007

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Post time to comments.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

09 Nov 2008

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

or

Back Squat 5-5-5-5-5 reps

Post loads to comments.

08 Nov 2007

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

or

Complete as many rounds in twenty minutes as you can of:
95 pound Push jerk, 15 reps
24 inch box Box Jump, 15 reps
15 Back extensions

Post time to comments.

07 Nov 2007

Rest Day

or

Seven rounds for time of:
15 Pull-ups
25 Squats

Post time to comments.

06 Nov 2007

BackSquat 1-1-1-1-1-1-1 reps

Post loads to comments.

or

Deadlift 5-5-5-5-5 reps

Post loads to comments.

05 Nov 2007

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

or

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Post time to comments.

Take each snatch from ground to overhead, and on the catch drop the hip as little as possible.

04 Nov 2007

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

or

Shoulder press 5-5-5-5-5 reps

03 November 2007

Rest Day

or

Three rounds for time of:
15 Muscle-ups
100 Squats

Post time to comments

*sorry posted late time zone isn't working out so well

02 November 2007

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

or

Clean 3-3-3 reps
Run 2000 meters
Clean 3-3-3 reps

Start run immediately after third set of cleans. Attempt same three clean sets after run. Post loads and run time to comments.

01 November 2007

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

or

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

31 October 2007

Happy Halloween!!

Front Squat 5-5-5-5-5 reps

Post loads to comments.

or

Five rounds for time:
135 pound Bench press, 21 reps
Run 400 meters

Post time to comments.

30 October 2007

Rest Day

or

Bench Press

1-1-1-1-1-1-1-1-1-1

29 October 2007

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

or

Front Squat 3-3-3-3-3-3-3 reps

28 october 2007

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

or

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

27 October 2007

Clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Take each clean from the ground and catch in a squat.

or

"Strung-out, backwards, and upside down Fran"

For time:
Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps

Post time to comments.

26 October 2007

Rest Day

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

25 October 2007

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

or


21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

24 October 2007

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

23 October 2007

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

or

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

22 October 2007

Rest Day

or

Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

Post time to comments.

21 October 2007

21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups

Post time to comments.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

20 October 2007

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

or

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

19 October 2007

Run 10 K

Post time to comments.

or

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

18 October 2007

Rest Day

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

17 October 2007

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

or

Complete as many rounds in 20 minutes as you can of:
25 Pull-ups
50 Push-ups
75 Squats

16 October 2007

10K run

or

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

15 October 2007

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

or

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

14 October 2007

Rest Day

or

Tabata Squats

In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

13 October 2007

"Mary"

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups

Post round completed to comments.

or

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

12 October 2007

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

or

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

11 October 2007

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

or


Complete as many rounds in twenty minutes as you can of:
10 L pull-ups
20 Squats

Post rounds and fractions of round completed to comments.

10 October 2007

Rest Day

or

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Post time to comments.

09 October 2007

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

or

Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

08 October 2007

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.


or


Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

07 October 2007

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

or

Deadlift 3-3-3 reps
Front squat 3-3-3 reps
Hang squat clean 3-3-3 reps
Split Jerk 3-3-3 reps

Post loads to comments.

06 October 2007

Rest Day

or

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

05 October 2007

For time:
Run 400 meters
75 pound Powerclean, 50 reps
40 L Pull-ups
Run 400 meters
75 pound Powerclean, 40 reps
30 L Pull-ups
Run 400 meters
75 pound Powerclean, 30 reps
20 L Pull-ups
Run 400 meters

Post time to comments.

or

Three efforts for time of:
Run 800 meters

Post times to comments.

Rest between efforts.

04 October 2007

Back Squat 3-3-3-3-3-3 reps

Post loads to comments.

or

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Post time to comments.

Hold 25 pound plate or dumbbell to chest for back extensions.

03 October 2007

For time:
Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters

Post time to comments.

or

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.

02 October 2007

Rest Day

or


9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand push-ups

Post time to comments.

01 October 2007

Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups

Post time to comments.

or

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
95 pound Hang power cleans, 10 reps

Post time to comments.

30 September 2007

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

or


Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments

29 September 2007

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

or

Front squat 3-3-3-3-3-3-3-3-3-3 reps

Post loads to comments.

28 September 2007

rest day

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

27 September 2007

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

or


"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

26 September 2007

5k Run

or

Back Squat

3-3-3-3-3-3-3

25 September 2007

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Post time to comments.

or

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

24 September 2007

Rest Day

or

75 pound Thruster
Pull-ups

With a continuously running clock do one thruster the first minute, two pull-ups the second minute, three thruster the third minute, and four pull-ups the fourth minute�continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twenty minutes.

Post results to comments.

23 September 2007

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 070701.

or

10, 20, and then 30 rep rounds of:
Box jump, 20 inch box
Handstand push-ups
Burpees
Pull-ups

Post time to comments.

22 September 2007

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

or

Three efforts for time of:
Run 800 meters

Post times to comments.

21 September 2007

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

or

Helen

Three rounds for time:
Run 400 meters
1.5 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

20 September 2007

Rest Day

or

Clean 5-5-5
Front squat 5-5-5
Split jerk 5-5-5

Post loads to comments.

19 September 2007

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

or


Run 5 K

Post time to comments.

18 September 2007

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Post time to comments.

or

For time:
95 pound Clean and Jerk, 50 reps

Post time to comments.

17 September 2007

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

or

Back Squat

3-3-3-3-3-3-3

16 September 2007

rest day

or

"Fight Gone Bad!"

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

15 September 2007

Power clean 3-3-3-3-3 reps

Post loads to comments.

or

Snatch 15-12-9 reps

This is three sets with any rest needed between sets. Touch and go at ground only.

Post load to comments.

14 September 2007

Three rounds for time of:
50 Double-unders
75 Squats

Post time to comments.

or

95 pound Thruster, 75 reps
post time

13 September 2007

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Post time to comments.

or

Complete as many rounds in 20 minutes as you can of:
1/2 body weight Push press, 15 reps
Rope climb, 15 foot ascent

Post rounds and fractions of rounds completed to comments.

12 September 2007

Rest Day

or

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

11 September 2007

Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps

Post time to comments.

or

Four rounds for time of:
30 Wall-ball shots
30 Sit-ups
Run 400 meters

10 September 2007

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

or

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

9 September 2007

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

or

Back squat, bodyweight, 21 reps
Run 200 meters
Front squat, 2/3 bodyweight, 21 reps
Run 400 meters
Overhead squat, 3/4 bodyweight, 21 reps
Run 800 meters

Post time to comments.

8 September 2007

Rest Day

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

7 September 2007

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

Post time to comments.

Compare to 070329.

or

Run 10 K

Post time to comments.

6 September 2007

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

or

Back Squat 1-1-1-1-1-1-1-1-1-1 reps

5 September 2007

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

or

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

4 September 2007

Rest Day

or

Complete three rounds for time of:
95 pound Power snatch, 21 reps
Run 400 meters

Post time to comments.

3 September 2007

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

or

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

2 September 2007

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

or

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

1 Sept 2007

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

or


For time:
50 Ring dips
Run 800 meters
50 Ring dips
Run 800 meters
50 Ring dips

Post time to comments.

31 August 2007

Rest Day

or

Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups

Post time to comments.

30 August 2007

Run 5 K

Post time to comments.

or

Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps

29 August 2007

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

* If you can not do MU sub a pull-up ladder

or

Clean 1-1-1-1-1-1-1-1-1-1 reps

28 August 2007

400 meter Walking lunge

Post time and number of steps to comments.

or

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

27 August 2007

Rest Day

or

"Kelly"

Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

26 August 2007

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

or

Run 5K

Post time to comments.

25 August 2007

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

or

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

24 August 2007

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups

Post time to comments.

or

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

23 August 2007

Rest Day

or


Five rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters

Post time to comments.

22 August 2007

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

or

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

21 August 2007

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

or

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Post time to comments.

20 August 2007

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

or

Seven slow rounds with no rest of:
95-pound stiff legged deadlift, 21 reps
25 Sit-ups

Post results to comments

19 August 2007

Rest Day

or

For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

18 August 2007

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

or

Push Press

3-3-3-3-3-3-3

17 August 2007

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

or

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

16 August 2007

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

or

Helen

Three rounds for time:
Run 400 meters
1.5 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

15 August 2007

Rest Day

or

Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups

Post time to comments.

14 August 2007

Run 5k

or


"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

13 August 2007

50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions

Post time to comments.

or

Overhead squat 3-3-3-3-3-3-3 reps

Post loads to comments.

12 August 2007

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

or

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

11 August 2007

Rest Day

or

Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
30 Pull-ups

Post time to comments.

10 August 2007

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

or

�Cindy�
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

�Mary�
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

09 August 2007

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

or

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Post loads and bodyweight to comments.

08 August 2007

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comment

or

21-18-15-12-9-6 and 3 rep rounds for time of:
Back Extension
Pull-up
Push-up

Post time to comments.

07 August 2007

Rest Day

or

Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups

Post time to comments.

06 Aug 2007

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

or

Push press 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

05 August 2007

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

or

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments

04 Aug 2007

Run 5 K

Post time to comments.

or

Five rounds for time of:
35 Double-unders
Run 200 meters

Post time to comments.

03 August 2007

Rest Day

or

Deadlift 1-1-1-1-1-1-1 reps

02 August 2007

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

or

Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
30 Pull-ups

Post time to comments.

01 August 2007

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

or

Clean and Jerk 1-1-1-1-1-1-1 reps

31 July 2007

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Post time to comments.

or

Overhead squat 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

30 July 2007

Rest Day

or


"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

29 July 2007

Five rounds for time of:
Run 400 meters
25 Back extensions

or

Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps

28 July 2007

Complete as many rounds in 20 minutes as you can of:
10 L-pull-ups
15 Glute-ham developer sit-ups

Post rounds completed to comments.

or

"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

OR

"Maggie"
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs

Post time to comments

Compare to "Cindy and Mary"

27 july 2007

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

or

Seven rounds of:
Clean & Jerk, 1 rep
Max reps Pull-ups

Post C&J loads and pull-up reps to comments.

26 July 2007

Rest Day

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

25 July 2007

Run 5 K

Post time to comments.

or

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

24 July 2007

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

or

Thruster 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

23 July 2007

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

or

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1.5 bodyweight
Bench press: bodyweight
Clean: 3/4 bodyweight

Set up three bars and storm through for time. Post time to comments.

Compare to 050420.

22 July 2007

Rest Day

or

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

21 July 2007

"Fight Gone Bad!"

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

or

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

20 July 2007

Front Squat 5-5-5-5-5 reps

or

Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters

Post time to comments.

19 July 2007

Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

or

Run 5 K

Post time to comments.

18 July 2007

Rest Day

or

"Kelly"

Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

17 July 2007

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

or

Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps
10 Dips

Post rounds completed to comments.

Each clean begins on the floor, is caught in a full squat, and isn't dropped to the hang again until your hips and legs come to full extension.

16 July 2007

Hang squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

15 July 2007

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

14 July 2007

Rest Day

or

For time:
Run 800 meters
100 Sit-ups
100 Back extensions
Run 800 meters

Post time to comments.

13 July 2007

Bench Press 1-1-1-1-1-1-1 reps

Post loads to comments.

or

Three rounds for time of:
95 pound barbell Snatch, 21 reps
15 foot Rope-climb, two ascents, without legs, from seated start

If you donnt have a rope, make plans to pick one up, and until then, substitute 20 pull-ups for each ascent. Snatch is squat snatch, not power snatch.

12 July 2007

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

or

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

11 July 2007

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

or

Run 5K

Post time to comments.

10 July 2007

Rest Day

or

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments

9 July 2007

Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Compare to 042210.

or

For time:
80 squats
95 pound Push press, 10 reps
60 squats
95 pound Push press, 20 reps
40 squats
95 pound Push press, 30 reps
20 squats

Post time to comments.

8 July 2007

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

or


"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 060521

7 July 2007

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

or

For time:
100 Squats
40 Pull-ups
80 Squats
32 Pull-ups
60 Squats
24 Pull-ups
40 Squats
16 Pull-ups
20 Squats
8 Pull-ups

Post time to comments.

6 July 2007

Rest Day

or

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

5 July 2007

Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps

Post time to comments.

or

Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps

Post time to comments.

4 July 2007

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

or

21-15 and 9 reps of
135 pound Clean and Jerk
Pull-ups

Post time to comments.

3 July 2007

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

or

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

2 July 2007

Rest Day

or

5 rounds for time of:
400 meter run
95 pound Snatch, 15 reps

1 July 2007

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

or

Overhead squat 3-3-3-3-3-3-3 reps

30 June 2007

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.


or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

29 June 2007

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

or

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

28 June 2007

Rest Day :)

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

27 June 2007

Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

Post time to comments.

or

Back Squat 5-5-5-5-5 reps

Post loads to comments.

26 June 2007

Run 5k

or

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments.

25 June 2007

Front Squat 1-1-1-1-1-1-1 reps

Post loads to comments.


or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

24 June 2007

Rest Day

or

Deadift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

23 June 2007

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

or

Push Jerk 3-2-2-2-1-1-1-1-1 reps

22 June 2007

Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows

Post rounds completed to comments.


or


"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

21 June 2007

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments

or


Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups

20 June 2007

Rest Day

or

Workout:
3 Rounds for time;
500m Row
15 95# Thruster

19 June 2007

Run 10 K
Post time to comments.


or

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

18 June 2007

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

or

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

17 June 2007

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang clean
95 pound Front squat
95 pound Push jerk

or

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

16 June 2007

Rest Day

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

15 June 2007

Overhead squat 3-3-3-3-3-3-3 reps

Post loads to comments.

or

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

14 June 2007

Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

Post rounds and fractions of rounds completed to comments.

or

DeadLift

5x5

13 June 2007

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

or

Push jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

12 June 2007

Rest Day

or

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

Post time to comments.

11 June 2007

Back Squat 3-3-3-3-3-3-3 reps

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

10 June 2007

Run 5 K

Post time to comments.

or

"Helen"

Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

9 June 2007

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

or

Bench Press
5x5

8 June 2007

Rest Day

or

For time:
Run 400 meters
50 Pull-ups
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Squats

Post time to comments.

7 June 2007

Five rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps

Post time to comments.

or

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

6 June 2007

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

or

Five rounds for time of:
Row 500 meters
15 Knees to elbows
15 Back extensions

Post time to comments.

5 June 2007

Tuesday 070605

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

or

5 rounds for time of:
135 pound Powerclean, 10 reps
15 Push-ups

04 June 2007

Rest Day

or

Three rounds, 21-15- and 9 reps, for time of:
135 pound Push press
45 pound weighted Pull-ups

Post time to comments.

03 June 2007

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

or

Back Squat 1-1-1-1-1-1-1 reps

2 June 2007

Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups

Post time to comments.

or

You have one hour to:

Row 1K
Back Squat 1-1-1-1-1 reps
Row 1K

Post results in comments as row time/5 set total squat load/row time. E.G., 3:15/2020/3:30

1 June 2007

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

or

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

31 May 2007

Rest Day

or

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

30 May 2007

Three rounds for time of:
Row 500 meters
50 Wall Ball shots

Post time to comments.

If you don't have access to a C2 Rower, substitute 400 meter runs.

or

Deadlift 1-1-1-1-1-1-1 reps

29 May 2007

Ten sprints for time:

Run 100 meters

Post best and worst time to comments.

or

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

28 May 2007

Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps

Scale as needed.

Post loads and rounds completed to comments.

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Post time to comments

27 May 2007

Rest Day

or

5 rounds of:
Wall ball 50 shots with 20 pound ball
L-Pull-ups 15 reps

Post time for each round to comments.

26 May 2007

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

or

For time:
25 Double-unders
25 Kettlebell swings, 1.5 pood
25 Sit-ups
Run 400 meters
25 Hang squat cleans, 40 pound dumbbells
25 Back Extensions
Row 500 meters
25 One-arm Snatches, 40 pound dumbbells
25 Knees to elbows
Run 400 meters
25 Push press, 40 pound dumbbells
25 Stiff-legged deadlifts, 40 pound dumbbells

Post time to comments.

25 May 2007

Deadlift 1-1-1-1-1-1-1 reps

or

Complete as many rounds as you can in twenty minutes of:

5 Handstand push-ups
12 Pull-ups

24 May 2007

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

OR


"Upside-Down Angie"

For time:
100 Squats
100 Sit-ups
100 Push-ups
100 Pull-ups

Post time to comments.

23 May 2007

Rest Day

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

22 May 2007

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

or

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

21 May 2007

Four rounds for time of:
5 Muscle-ups
50 Squats

Post time to comments.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

20 May 2007

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

or

21-15-12-9-6- and 3 reps, for time, of:
Pull-ups
Back Squat 95 pounds
Shoulder press 95 pounds
Sit-up

19 May 2007

Rest Day

or

Overhead squat 5-5-5-5-5 reps

18 May 2007

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

or

Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips

17 May 2007

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

16 May 2007

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to comments.


or

2 rounds for time of:
35 Double-unders
35 Back extensions
35 Box jump, 20 in. box
35 Sit-ups
75 ft. Walking lunge
35 Burpees

Post time to comments.

15 May 2007

Rest Day

or

For time:
50 Push-ups
Row 1000 meters
30 Push-ups
Row 1000 meters
20 Push-ups

14 May 2007

15-12-9 reps of:
155 pound Hang power cleans
Muscle-ups

or

Run 5 K

Post time to comments.

13 May 2007

Back squat 5-5-5-5-5 reps

or


4 rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

12 May 2007

50-40-30-20- and 10 rep rounds of:
Double unders
Glute-ham sit-ups
Back extensions

Post time to comments.

or

21-18-15-12-9-6 and 3 rep rounds for time of:
95 pound Overhead squat
L-Pull-ups
Knees-to-elbows

Post time to comments.

11 May 2007

Rest Day

or


"Diane"

21-15-9 reps
Deadlift 225 lbs
Handstand push-ups
for time

10 May 2007

Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups

Post time to comments.

or

Back Squat 5-3-3-3-1-1-1-1-1 reps

09 May 2007

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

08 May 2007

Run 10 K

Post time to comments.

or

5 rounds for time of:
Run 400 meters
50 Squats

07 May 2007

Rest day!

or

For time:
30 Muscle-ups
If you are not ready for muscle-ups, do 120 pull-ups and 120 dips.

06 May 2007

Complete as many rounds as you can in twenty minutes of:
135 pound barbell Thruster, 7 reps
Weighted pull-up, 50 lbs, 7 reps

or

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

05 May 2007

Power Snatch 3-3-3-3-3-3-3 reps

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

04 May 2007

Complete as many rounds in twenty minutes as you can of:
65 pound barbell Thruster, 15 reps
21 Jumping pull-ups

Post rounds completed to comments.

Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.

or

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

03 May 2007

Rest Day

or

Ten rounds for time of:
10 Pull-ups
10 Ring Dips

02 May 2007

For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups

or

Seven rounds for time of:
35 squats
25 push-ups
15 pull-ups

01 May 07

Push press 3-3-3-3-3-3-3 reps

or

"Dating Sage"
Five rounds for time of:
95-pound Snatch, 10 reps
15 Pull-ups
75-pound Thruster, 20 reps

30 April 2007

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

or

Rest Day

29 April 2007

Rest Day

or

Back Squat 3-3-3-3-3-3-3 reps

28 April 2007

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Or

Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders

27 April 2007

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Post rounds completed to comments.

Or

3 rounds for time of:
Run 400m
30 Overhead squats, 75#
21 pull-ups

26 April 2007

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

or

Complete as many rounds in 20 minutes as you can of:
35 pound dumbbell clean and press (or jerk), 10 reps
1 ascent, 15 foot rope (or 7 pull-ups)
Take dumbbells from ground to overhead each rep. Climb rope without legs
or post otherwise.

25 April 2007

Rest Day

or

Snatch 1-1-1-1-1-1-1

24 April 2007

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

or

Cindy

As many sets in 20 minutes of:

5 pullups
10 pushups
15 squats

23 April 2007

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

or

Rest Day!

22 April 2007

Overhead squat 3-3-3-3-3-3-3 reps

or

Give 30 minutes to handstand and handwalking practice.

21 April 2007

Rest Day

or

3 rounds for time:

800m run
L-pull-ups x 25
75# OHS x 30

20 April 2007

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

or

For time:
15 HSPU, 1 L-pullup
13 HSPU, 3 L-pullups
11 HSPU, 5 L-pullups
9 HSPU, 7 L-pullups
7 HSPU, 0 L-pullups
5 HSPU, 11 L-pullups
3 HSPU, 13 L-pullups
1 HSPU, 15 L-pullups