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