"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Monday, December 31, 2007
Sunday, December 30, 2007
31 December 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
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time 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
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Saturday, December 29, 2007
30 December 2007
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Post time to comments.
or
For time:
Run 1,600 meters
Bench press, body weight, 21 reps
Run 800 meters
Bench press, body weight, 15 reps
Run 400 meters
Bench press, bodyweight, 9 reps
Post time to comments.
500 meter Row
50 Squats
30 Back extensions
Post time to comments.
or
For time:
Run 1,600 meters
Bench press, body weight, 21 reps
Run 800 meters
Bench press, body weight, 15 reps
Run 400 meters
Bench press, bodyweight, 9 reps
Post time to comments.
Friday, December 28, 2007
Thursday, December 27, 2007
28 December 2007
Run 5K
Post time to comments.
or
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Post time to comments.
or
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Wednesday, December 26, 2007
27 December 2007
"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.
or
Shoulder press 3-3-3-3-3 reps
Post loads to comments.
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.
or
Shoulder press 3-3-3-3-3 reps
Post loads to comments.
Tuesday, December 25, 2007
26 December 2007
CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments
or
Five rounds for time of:
50 Wallball shots, 20 pound ball
Run 400 meters
Post time to comments.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments
or
Five rounds for time of:
50 Wallball shots, 20 pound ball
Run 400 meters
Post time to comments.
Monday, December 24, 2007
25 December 2007
Rest Day
or
For eight intervals, squat for twenty seconds and rest for thirty before starting again.
Report least number of squats for any of the eight intervals, compare to best Tabata (20/10) squat score, and post to comments.
or
For eight intervals, squat for twenty seconds and rest for thirty before starting again.
Report least number of squats for any of the eight intervals, compare to best Tabata (20/10) squat score, and post to comments.
Sunday, December 23, 2007
24 December 2007
For time:
150 Burpees
Post time to comments.
These are from completely prone to jumping and touching an object eight inches above maximum reach.
or
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
150 Burpees
Post time to comments.
These are from completely prone to jumping and touching an object eight inches above maximum reach.
or
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Saturday, December 22, 2007
23 December 2007
Complete 3 rounds for time of:
Row 500 meters
Bench press, body weight, 30 reps
Post time to comments.
or
Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups
Rope climb, 15 ft
7 Ring Dips
Post rounds completed and any use of legs on rope climb to comments.
Row 500 meters
Bench press, body weight, 30 reps
Post time to comments.
or
Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups
Rope climb, 15 ft
7 Ring Dips
Post rounds completed and any use of legs on rope climb to comments.
Friday, December 21, 2007
22 December 2007
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches
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.
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches
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.
Thursday, December 20, 2007
21 December 2007
Rest Day
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.
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.
Wednesday, December 19, 2007
20 December 2007
Run or Row 5K
Post time to comments.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Post time to comments.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Tuesday, December 18, 2007
19 December 2007
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
or
"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.
Compare to 060916.
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
or
"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.
Compare to 060916.
Monday, December 17, 2007
18 December 2007
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-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.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-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.
Sunday, December 16, 2007
Saturday, December 15, 2007
16 December 2007
400 meter Walking lunge
Post time and number of steps to comments.
or
For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups
Post time to comments
Post time and number of steps to comments.
or
For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups
Post time to comments
Friday, December 14, 2007
15 December 2007
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
or
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Post loads and body weight to comments.
or
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Thursday, December 13, 2007
14 December 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
Post loads 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.
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads 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, December 12, 2007
13 December 2007
Rest Day
or
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-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
Tuesday, December 11, 2007
12 December 2007
Back Squat 5-3-3-3-1-1-1-1-1 reps
Post loads 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
Compare to 050921.
Post loads 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
Compare to 050921.
Monday, December 10, 2007
11 December 2007
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
or
"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.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
or
"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.
Sunday, December 9, 2007
10 December 2007
Push Jerk 3-3-3-3-3-3-3 reps
Post loads 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.
Post loads 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.
Saturday, December 8, 2007
09 December 2007
Rest Day
or
Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups
Post time to comments
or
Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups
Post time to comments
Friday, December 7, 2007
08 December 2007
Deadlift 3-3-3-3-3 reps.
Post loads to comments.
or
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Post loads to comments.
or
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Thursday, December 6, 2007
07 December 2007
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds
or
For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-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
For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups
Post time to comments.
Wednesday, December 5, 2007
06 December 2007
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
Post time to comments.
or
"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.
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
Post time to comments.
or
"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.
Tuesday, December 4, 2007
05 December 2007
Rest Day
or
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:
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.
Monday, December 3, 2007
04 December 2007
Front Squat 5-5-5-5-5 reps
Post loads to comments.
or
Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups
Post time to comments
Post loads to comments.
or
Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups
Post time to comments
Sunday, December 2, 2007
03 December 2007
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
or
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
or
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Saturday, December 1, 2007
02 December 2007
5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk
Post reps to comments.
or
Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps
Post time to comments.
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk
Post reps to comments.
or
Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps
Post time to comments.
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