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