"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.
Friday, August 31, 2007
Thursday, August 30, 2007
31 August 2007
Rest Day
or
Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups
Post time to comments.
or
Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups
Post time to comments.
Wednesday, August 29, 2007
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
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
Tuesday, August 28, 2007
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
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
Monday, August 27, 2007
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.
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.
Sunday, August 26, 2007
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.
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.
Saturday, August 25, 2007
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.
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.
Friday, August 24, 2007
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.
Post loads to comments.
or
Front Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Thursday, August 23, 2007
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.
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.
Wednesday, August 22, 2007
23 August 2007
Rest Day
or
Five rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters
Post time to comments.
or
Five rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters
Post time to comments.
Tuesday, August 21, 2007
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.
Post loads to comments.
or
Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Monday, August 20, 2007
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.
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.
Sunday, August 19, 2007
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
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
Saturday, August 18, 2007
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
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
Friday, August 17, 2007
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
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
Thursday, August 16, 2007
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.
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.
Wednesday, August 15, 2007
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
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
Tuesday, August 14, 2007
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.
or
Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups
Post time to comments.
Monday, August 13, 2007
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
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
Sunday, August 12, 2007
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.
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.
Saturday, August 11, 2007
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.
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.
Friday, August 10, 2007
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.
or
Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
30 Pull-ups
Post time to comments.
Thursday, August 9, 2007
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.
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.
Wednesday, August 8, 2007
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.
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.
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.
Monday, August 6, 2007
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.
or
Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups
Post time to comments.
Sunday, August 5, 2007
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.
Post loads to comments.
or
Push press 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Saturday, August 4, 2007
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
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
Friday, August 3, 2007
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.
Post time to comments.
or
Five rounds for time of:
35 Double-unders
Run 200 meters
Post time to comments.
Thursday, August 2, 2007
Wednesday, August 1, 2007
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.
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.
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