"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.
Wednesday, October 31, 2007
Tuesday, October 30, 2007
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.
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.
Monday, October 29, 2007
Sunday, October 28, 2007
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
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
Saturday, October 27, 2007
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.
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.
Friday, October 26, 2007
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.
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.
Thursday, October 25, 2007
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.
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, October 24, 2007
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
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
Tuesday, October 23, 2007
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.
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.
Monday, October 22, 2007
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.
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.
Sunday, October 21, 2007
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.
or
Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups
Post time to comments.
Saturday, October 20, 2007
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.
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.
Friday, October 19, 2007
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.
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.
Thursday, October 18, 2007
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.
Post time to comments.
or
Front Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Wednesday, October 17, 2007
18 October 2007
Rest Day
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Tuesday, October 16, 2007
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
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
Monday, October 15, 2007
16 October 2007
10K run
or
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
or
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Sunday, October 14, 2007
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.
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.
Saturday, October 13, 2007
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.
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.
Friday, October 12, 2007
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.
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.
Thursday, October 11, 2007
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.
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.
Wednesday, October 10, 2007
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.
10-9-8-7-6-5-4-3-2-1 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.
Tuesday, October 9, 2007
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.
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.
Monday, October 8, 2007
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.
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.
Sunday, October 7, 2007
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.
Post loads and body weight to comments.
or
Push Jerk 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Saturday, October 6, 2007
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.
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.
Friday, October 5, 2007
06 October 2007
Rest Day
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Thursday, October 4, 2007
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.
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.
Wednesday, October 3, 2007
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.
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.
Tuesday, October 2, 2007
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.
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.
Monday, October 1, 2007
02 October 2007
Rest Day
or
9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand push-ups
Post time to comments.
or
9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand push-ups
Post time to comments.
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