Rest Day
or
10k Run
Friday, November 30, 2007
Thursday, November 29, 2007
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.
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.
Wednesday, November 28, 2007
Tuesday, November 27, 2007
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.
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.
Monday, November 26, 2007
Sunday, November 25, 2007
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.
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.
Saturday, November 24, 2007
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.
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
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
Thursday, November 22, 2007
Wednesday, November 21, 2007
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.
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.
Tuesday, November 20, 2007
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.
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.
Monday, November 19, 2007
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.
or
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Post time to comments.
Sunday, November 18, 2007
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.
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.
Saturday, November 17, 2007
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.
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.
Friday, November 16, 2007
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.
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.
Thursday, November 15, 2007
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.
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.
Wednesday, November 14, 2007
Tuesday, November 13, 2007
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.
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.
Monday, November 12, 2007
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.
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
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
Sunday, November 11, 2007
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.
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.
Saturday, November 10, 2007
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.
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.
Friday, November 9, 2007
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.
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.
Thursday, November 8, 2007
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.
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.
Wednesday, November 7, 2007
Tuesday, November 6, 2007
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.
Post loads to comments.
or
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Monday, November 5, 2007
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.
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.
Sunday, November 4, 2007
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
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
Saturday, November 3, 2007
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
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
Friday, November 2, 2007
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.
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.
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