Monday, December 31, 2007

01 January 2008

"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.

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.

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.

Friday, December 28, 2007

29 December 2007

Rest Day

or

Hang power clean 3-3-3-3-3-3-3 reps

Post loads to comments.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Sunday, December 16, 2007

17 December 2007

Rest Day

or

Run 10 K

Post time to comments.

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

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.

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.

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

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.

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.

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.

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

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.

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.

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.

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.

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

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.

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.