01 January 2009

Happy New Year!

"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.

Compare to 080825.

or

Power clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

31 December 2008

"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 081111.

or

Three rounds for time of:
Row 500 meters
50 Wall Ball shots

Post time to comments.

If you don't have access to a C2 Rower, substitute 400 meter runs.

30 December 2008

Rest Day

or

Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

Post time to comments.

29 December 2008

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.

Compare to 081029.

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

28 December 2008

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 081103.

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

27 December 2008

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 081020.

or

150 Burpees for time

26 December 2008

Rest Day

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

25 December 2008

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 0801030.

or

Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps

Post time to comments.

24 December 2008

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 080930.

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

23 December 2008

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 080224.

or


"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

22 December 2008

Rest Day

or

Overhead Squat 5-5-5-5-5 reps

Post loads to comments.

21 December 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.

Compare to 080515.

or

Power clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

20 December 2008

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

or

Shoulder press 3-3-3-3-3 reps

Post loads to comments.

19 December 2008

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.

Compare to 081018.

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 loads to comments.

18 December 2008

Rest Day

or

5k Row

17 December 2008

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

Post rounds completed to comments.

or

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

16 December 2008

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

or

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Post time to comments.

15 December 2008

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Post time to comments.

or

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

14 December 2008

Rest Day

or

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

13 December 2008

Run 10 K

Post time to comments.

Compare to 080710.

or

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

12 December 2008

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Post time to comments.

or

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Post time to comments.

11 December 2008

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Compare to 080829.

or

SP 1-1-1-1-1
PP 3-3-3-3-3
PJ 5-5-5-5-5

10 December 2008

Rest Day

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

09 December 2008

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 080217.

or

Thruster 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

08 December 2008

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081122.

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.

07 December 2008

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

Post rounds completed to comments.

or

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

06 December 2008

Rest Day

or

10k Row

05 December 2008

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Post time to comments.

or


Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

Post time to comments.

04 December 2008

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Post time to comments.

or

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

03 December 2008

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 080915.

or


Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

02 December 2008

Rest Day

or

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

01 December 2008

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.

or

Push Jerk 3-3-3-3-3-3-3

30 November 2008

"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.

Compare to 080818.

or


Complete in as few sets as possible:
95 pound Overhead squat, 75 reps

Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.

29 November 2008

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 081013.

or

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

Post time to comments.

28 November 2008

Rest Day

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

27 November 2008

Happy Thanksgiving

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 081001.

or

10 Rounds
10 push ups
10 sit ups
10 squats

26 November 2008

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Compare to 081010.

or

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments

25 November 2008

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 081106.

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.

24 November 2008

Rest Day

or

Back Squat

5-5-5-5-5

23 November 2008

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Post time to comments.

Compare to 040905.

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

22 November 2008

Clean & Jerk 1-1-1-1-1-1-1

Or

Cindy
20 min
5 Pull-up
10 Push-up
15 Squat

Post rounds to comments

21 November 2008

Run 5 K

Post time to comments.

Compare to 081022.

or

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

20 November 2008

Rest Day

or

10K Row

19 November 2008

"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.

Compare to 080924.

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Post time to comments.

18 November 2008

Push jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

or

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

17 November 2008

"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.

Compare to 080821.

or

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

16 November 2008

Rest Day

or

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

15 November 2008

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 080930.

or

For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps

Post time to comments.

14 November 2008

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

Compare to 080426.

or

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Post time to comments.

13 November 2008

"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.

Compare to 080526.

or

400 meter Walking lunge

Post time and number of steps to comments.

12 November 2008

Rest Day

or

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

11 November 2008

"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 080907.

or

Veterans Day

Hero workout of choice.

10 November 2008

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post time to comments.

Compare to 060415.

or

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

09 November 2008

Power clean 1-1-1-1-1-1-1 reps

Post loads 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.

08 November 2008

Rest Day

or

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Post time to comments.

07 November 2008

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 080927.

or

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Placing a dumbbell between the legs above crossed ankles works great.

Post loads to comments.

06 November 2008

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 080629.

or

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

05 November 2008

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Post rounds completed to comments.

Compare to 080620.

or

Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps

Post time to comments.

04 November 2008

Rest Day

or

"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

03 November 2008

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080916.

or

Annie
50-40-30-20-10 rep rounds of
Double Unders
Sit Ups

02 November 2008

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

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight
Set up three bars and storm through for time. Post time to comments.

01 November 2008

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment.

Compare to 080428.

or

Four rounds for time of:
225/155 lb. Back Squats x 15
Run 400 Meters

31 October 2008

Rest Day

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

30 October 2008

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080822.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

29 October 2008

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.

Compare to 080701.

or

10k Row

28 October 2008

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

or

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

27 October 2008

Rest Day

or

4 rounds for time:

25 burpees

25 kettlebell swings (men use 24kgs, woman use 16kgs)

25 pull-ups Post times to comments.

26 October 2008

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 080506.

or

With a continuously running clock do one 135/85 pound clean the first minute, two 135/85 pound cleans the second minute, three 135/85 pound cleans the third minute . . . continuing for as long as you are able. Uses as many sets each minute as needed.

25 October 2008

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

24 October 2008

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Compare to 080830.

or

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

23 October 2008

Rest Day

or

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

22 October 2008

Run 5k

or

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

21 October 2008

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

Compare to 080608.

or

Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

20 October 2008

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

or

150 burpees for time.

Post time or number of rounds to comments.

19 October 2008

Rest Day

or

3 Rounds for time at 95#

3 Presses
5 Push Presses
7 Push Jerks
50 Squats holding 20# medball

18 October 2008

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.

Compare to 080920.

or

Tabata front squats 95# (8 Rounds 20 seconds work/10 seconds rest.)

Followed by:

21-18-15-12-9-6-3 reps of:

135# Deadlift (rest 60 seconds between sets)

17 October 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.

Compare to 080515.

or

5 Rounds:

(65/95) Max Reps shoulder press, then without putting the bar down do max reps of push press, then max reps of pull-ups.

*Rest 3-5 Minutes between rounds (after the pull-ups)
*scale as needed

16 October 2008

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080624.

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.

15 October 2008

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.

14 October 2008

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Compare to 080601.
*Female weight 85- Scale as needed.

or

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.
*Female weight 65# scale as needed.

13 October 2008

Deadlift 3-3-3-3-3 reps

Post loads to comments.

or


Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps

Post time to comments.

12 October 2008

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Compare to 080617.

or


21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Post time to comments.

11 October 2008

Rest Day

or

5k Run

10 October 2008

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

or

Thruster 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

09 October 2008

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

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.

08 October 2008

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 061018.

07 October 2008

Rest Day

or

"Sparrows Dozen"

12 Rounds

12 DL 175
12 Pull-ups
12 Push-ups
12 15# Slam ball

*Thank Geof for that workout

06 October 2008

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 080831.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

05 October 2008

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Compare to 080702.

or

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

04 October 2008

"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.

Compare to 080325.

or

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Post time to comments.

03 October 2008

Rest Day

or

"Annie"
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time

02 October 2008

THURSDAY 081002

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks 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

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

01 October 2008

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 080317.

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.

30 September 2008

Back Squat 5-5-5-5-5 reps

Post loads to comments.

or

Power clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

29 September 2008

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.

28 September 2008

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

27 September 2008

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 080714.

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.

26 September 2008

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

or

Overhead squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

25 September 2008

Rest Day

or

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

24 September 2008

"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

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.

23 September 2008

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.

Compare to 051003.

or


Hang power clean 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

22 September 2008

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 071102.

or

Shoulder press 3-3-3-3-3 reps

Post loads to comments

21 September 2008

Rest Day

or

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

20 September 2008

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

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

19 September 2008

5k Run

or

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

18 September 2008

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 080129.

or

Five rounds for time of:
Run 400 meters
25 Back extensions

Post time to comments.

17 September 2008

Rest Day

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.

16 September 2008

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

or

Hang power clean 3-2-2-2-1-1-1-1-1

Post loads to comments.

15 September 2008

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

or

Overhead squats: 1, 1, 1, 1, 1
Front squats: 1, 1, 1, 1, 1
Back squats: 1, 1, 1, 1, 1

14 September 2008

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

or

5k Row

13 September 2008

Rest day

Or

"Cindy"

20 minutes of:

5 pull-ups
10 push-ups
15 squats

Post number of rounds to comments.

12 September 2008

Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.

or

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

11 September 2008

Hero workout of your choice.

Post Hero and results to comments.

or

Run 10k

10 September 2008

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

or

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

09 September 2008

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.

08 September 2008

Run 3 K

Post time to comments.

or

Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

07 September 2008

"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.

or

5k row

Post time to comments.

06 September 2008

"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

"Filthy Fifty"
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.

05 September 2008

Rest Day

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

04 September 2008

Deadlift 3-3-3-3-3 reps

Post loads to comments.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

03 September 2008

Back Squat 3-3-3-3-3 reps

Post loads to comments.

or


For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Post time to comments.

02 September 2008

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Compare to 080722.

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

01 September 2008

Rest Day

or

"Jackie"

For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

Post time to comments.

31 August 2008

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 080718.

or

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Post time to comments.

30 August 2008

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Compare to 080320.

or

75 75# BB Thrusters *female weight 50
50 55# dB swings *female weight 35
25 250# deadlifts *female weight 165
50 55# dB swings *female weight 35
75 75# BB Thrusters *female weight 50

Post time to comments
* you can thank Jessica for this one.

29 August 2008

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

or

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

28 August 2008

Rest Day

or

OHS 1-1-1-1-1
FS 1-1-1-1-1
BS 1-1-1-1-1

27 August 2008

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Compare to 040825.

or

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

26 August 2008

Front Squat 10-10-10-10-10 reps

Post loads to comments.

or

Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.

25 August 2008

"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.

Compare to 080502.

or

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
*65# female weight
Compare to July 12th... beat down!

24 August 2008

Rest Day

or

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

23 August 2008

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

or

Back Squat
5-5-5-5-5
Push Press
3-3-3-3-3
Weighted Pullups
10-10-10
Weighted Situps
10-10-10

22 August 2008

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080708.

or

Three rounds, 50-30- and 20 reps, for time of:
Double-unders
Push-ups
Pull-ups

Post time to comments.

21 August 2008

"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.

Compare to 080729.

or

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

20 August 2008

Rest Day

or

5k Row

19 August 2008

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080410.

or

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

18 August 2008

"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.

Compare to 080202.

or

Three efforts for time of:
Run 800 meters

Post times to comments.

Rest between efforts.

17 August 2008

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Post time to comments.

or

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

16 August 2008

Rest Day

or

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Post time to comments.

15 August 2008

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

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.

14 August 2008

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Post time to comments

or

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Post rounds completed to comments.

13 August 2008

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 080728.

or

Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps

Post time to comments.

12 August 2008

Rest Day

or

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

11 August 2008

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

or

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

10 August 2008

Run 5 K

Post time to comments.

or

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

09 August 2008

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Post time to comments.

or

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.

08 August 2008

Rest Day

or

5k Run

07 August 2008

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

or

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

06 August 2008

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments.

or

Ten sprints for time:
Run 100 meters

Post best and worst time to comments.

05 August 2008

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 080605.

or

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

04 August 2008

Rest Day

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

03 August 2008

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 080609.

or

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.

02 August 2008

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Compare to 060522.

or

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

01 August 2008

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 080512.

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

31 July 2008

Rest Day

or


"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post time to comments.

30 July 2008

15K Run

or

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

*If you can not do double unders do 2xs singles

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

29 July 2008

"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.

Compare to 070327.

or

3 Rounds
400m Run
50 WB

or

10 Rounds
10 Push-ups
10 Sit-ups
10 Squats

28 July 2008

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 080709.

or

5k Row

27 July 2008

Rest Day

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.

26 July 2008

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080613.

or

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

25 July 2008

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

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.

24 July 2008

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 080510.

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.

23 July 2008

Rest Day

or

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.

22 July 2008

Push jerk 3-3-3-3-3 reps

Post loads 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.

21 July 2008

Row 2K

Post time to comments.

or

Shoulder Press

3-3-3-3-3-3-3

20 July 2008

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.

Compare to 080304.

or

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

19 July 2008

Rest Day

or

Bench Press

1-1-1-1-1-1-1

18 July 2008

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 080422

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.

17 July 2008

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments.

or

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.

16 July 2008

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 070106.

or

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.

15 July 2008

Rest Day

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

14 July 2008

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

or

Complete three rounds for time of:
95 pound Power snatch, 21 reps
Run 400 meters

Post time to comments.

13 July 2008

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Compare to 070321.

or

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

12 July 2008

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Post rounds completed to comments

or

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

11 July 2008

Rest Day

or

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

10 July 2008

Run 10 K

Post time to comments.

Compare to 080412.

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

09 July 2008

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 080619.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

08 July 2008

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

or

3 rds for time...
10 tire flips
15 pull uos
20 push ups
25 box jumps
200 m sprint
2 min rest inbetween rounds

07 July 2008

Rest Day??

or

3 rds for time
20 KB swings
40 Push Press 45#
60 Squats

06 July 2008

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

or

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

05 July 2008

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.

Post total time for all three workouts to comments.

or

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

04 July 2008

Rest Day

or

For time:
150 Burpees

Post time to comments.

03 July 2008

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.

Compare to 080406.

or

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

02 July 2008

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

01 July 2008

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.

Compare to 080503.

or

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

30 June 2008

Rest Day

or

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.

29 June 2008

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

or

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

28 June 2008

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

or

Bench Press 1-1-1-1-1-1-1

27 June 2008

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

or

Three rounds for time of:
Row 1000 meters
95 lb Thruster, 21 reps

Post time to comments.

26 June 2008

Rest Day

or

Deadlift 3-2-2-2-1-1-1-1-1 reps

25 June 2008

"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.

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.

24 June 2008

Snatch 1-1-1-1-1-1-1 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

Post time to comments.

23 June 2008

5k Run/Row

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

22 June 2008

Rest Day

or

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.

21 June 2008

For time:
50 Muscle-ups

Post time to comments.

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

20 June 2008

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

or

Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps

Post time to comments.

19 June 2008

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 080530.

or

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

18 June 2008

Rest Day

or

Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups

Post time to comments.

17 June 2008

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

or

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

16 June 2008

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-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.

15 June 2008

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.

or

5k Run/Row

14 June 2008

Rest Day

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.

13 June 2008

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080516.

or

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Post loads and bodyweight to comments.

12 June 2008

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

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.

11 June 2008

Deadlift 3-3-3-3-3 reps

Post loads to comments.

or

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

10 June 2008

Rest Day

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

09 June 2008

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

or

Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

08 June 2008

Ten rounds for time of:
12 Burpees
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.

07 June 2008

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

Post time to comments.

or

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

06 June 2008

Rest Day

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

05 June 2008

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 080421.

or

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

04 June 2008

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

Post rounds completed to comments.

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.

03 June 2008

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

or

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

02 June 2008

Rest Day

or


Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Post time to comments.

01 June 2008

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

or

Shoulder press 3-3-3-3-3 reps

Post loads to comments.

31 May 2008

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.

or

Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

Post time to comments.

30 May 2008

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.
* you have 3 chances to find your max add them together to get your "total"

Compare to 080127.

or

Power clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

*from the floor try to beat your max

29 May 2008

Rest Day

or

For time:
50 Push-ups
Row 1000 meters
30 Push-ups
Row 1000 meters
20 Push-ups

Post time to comments.

28 May 2008

Shoulder Press 3-3-3-3-3 reps

or

Row 5k

27 May 2008

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

or

10 rounds of:
10 push-ups
10 airsquats
10 sit ups

26 May 2008

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

or

Three rounds of:

Row 400 meters
12 Pull-ups* (jumping)
25 Kettlebell Swings

25 May 2008

Rest Day

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

24 May 2008

Three rounds for time of:
Run 800 meters
50 Pull-ups

Post time to comments.

or

21-15- and 9 reps, for time of:
push-ups
Pull-ups *(jumping)

Post time to comments.

23 May 2008

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

or

Complete 5 rounds of:

Row 500 meters
35 Sit-ups

22 May 2008

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

or

Three rounds for time of:
Run 800 meters
95 lb Overhead squat, 21 reps
30 L-Pull-ups

21 May 2008

Rest Day

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.

20 May 2008

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Post time to comments.

or

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

19 May 2008

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Post time to comments.

or

Complete as many rounds in twenty minutes as you can of:
65 pound barbell Thruster, 15 reps
21 Jumping pull-ups

Post rounds completed to comments.

18 May 2008

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

or

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

17 May 2008

Rest Day

or

Clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

16 May 2008

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080418.


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.

15 May 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.

Compare to 080305.

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

14 May 2008

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080410.

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

13 May 2008

Rest Day

or

Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups

12 May 2008

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 080324.

or

Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

Post time to comments.

11 May 2008

Overhead Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

or

Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

Post time to comments.

10 May 2008

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 080331.

or

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

09 May 2008

Rest Day

or

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

08 May 2008

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 080307.

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.

07 May 2008

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 080401.

or


Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

06 May 2008

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 080112.

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.

05 May 2008

Rest Day

or

Complete as many rounds as you can in twenty minutes of:

5 Handstand push-ups
12 Pull-ups

Post rounds completed to comments

04 May 2008

For time:
50 Burpees

Jump one foot above reach each rep.

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 loads to comments.

03 May 2008

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.

Compare to 080408.

or

Run 10 K

Post time to comments.

02 May 2008

"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.

Compare to 071012.

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.

01 May 2008

Rest Day

or

15-12-9-6 and 3 rep rounds for total time of:
185 pound Deadlift
Handstand push-ups
Vertical leap, 1 foot above reach

Post time to comments.

30 April 2008

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

or

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

29 April 2008

5k Run

or

How many rounds in 20 minutes of:
Deadlift 1.5 x bodyweight x 7 reps
Pull-ups x 7 reps

Post rounds to comments.

28 April 2008

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment.

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.

27 April 2008

Rest Day

or

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

26 April 2008

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

or

For time:
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters

Post time to comments.

25 April 2008

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

Compare to 071208.

or

Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders

Post time to comments.

24 April 2008

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080301.

or


Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps

Post time to comments.

23 April 2008

Rest Day

or

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

22 April 2008

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

or

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

21 April 2008

Back Squat 5-5-5-5-5 reps

Post loads to comments.

or

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

20 April 2008

Shoulder press 3-3-3-3-3 reps

Post loads to comments

or

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

19 April 2008

Rest Day

or

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Post rounds completed to comments.

18 April 20008

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080313.

or

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Post time to comments.

17 April 2008

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 080112.

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.

16 April 2008

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 080119.

or


Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

Post time to comments.

15 April 2008

Rest Day

or


"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

14 April 2008

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070630.

or

Rounds at 15-13-11-9-7-5-3 and 1 reps for time of:
Handstand push-ups
Ring dips

Post time to comments.

13 April 2007

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds 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.

12 April 2008

Run 10K

or

Clean & Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

11 April 2008

Rest Day

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

10 April 2008

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080210.

or


"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

09 April 2008

"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.

Compare to 061101.

or

Complete as many rounds in twenty minutes as you can of:
65 pound barbell Thruster, 15 reps
21 Jumping pull-ups

Post rounds completed to comments.

Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.

08 April 2008

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.

Compare to 080225.

or

Ten rounds for time of:
10 Pull-ups
10 Ring Dips

Post time to comments

07 April 2008

Rest Day

or

Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders

Post time to comments.

Clean starts on ground, is caught at squat height, and ends with hips and legs fully extended and bar racked or at chest height if flexibility prevents the rack.

06 April 2008

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.

Compare to 080113

or

5k Run

05 April 2008

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 080127.

or

For time:
100 meter Walking lunge
800 meter Run
100 Squats

Post time to comments

04 April 2008

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

Compare to 041129.

or

Men use 115
Women use 80

10 Front squat
10 Push press
10 Thruster
10 Pull-up
10 Burpee

8 Front squat
8 Push press
8 Thruster
20 Pull-up
15 Burpee

6 Front squat
6 Push press
6 Thruster
30 Pull-up
20 Burpee

4 Front squat
4 Push press
4 Thruster
40 Pull-up
25 Burpee

2 Front squat
2 Push press
2 Thruster
50 Pull-up
30 Burpee

03 April 2008

Rest Day

or

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Post time to comments.

02 April 2008

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 070902.

or

"NATE"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (or sub 3 pullups 3 dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

01 April 2008

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

or

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

31 March 2008

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

or

Five rounds for time of:
7 Muscle-ups
Run 400 meters

Post time to comments.

30 March 2008

Rest Day

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

29 March 2008

SATURDAY 080329

"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 080319.

or

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

28 March 2008

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

or

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

27 March 2008

"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.

Compare to 071231.

or

Front Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

26 March 2008

Rest Day

or

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments.

25 March 2008

"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.

Compare to 071227.

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.

24 March 2008

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

or

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

23 March 2008

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

22 March 2008

Rest Day

or

Complete 5 rounds for time:
Run 400 meters
Bench bodyweight 10 reps
10 Pull-ups

21 March 2008

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Compare to 070214.

or

Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.

Post loads to comments.

20 March 2008

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Compare to 080123.

or

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

19 March 2008

"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 070721.

or

Overhead squat 5-5-5-5-5 reps

Post loads to comments.

18 March 2008

Rest Day

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

17 March 2007 Happy St. Patricks Day!!

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 080212.

or

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.

16 March 2008

"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

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

15 March 2008

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080124.

or

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

14 March 2008

Rest Day

or

Deadlift 3-3-3-3-3-3-3 reps

Post loads to comments.

13 March 2008

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080109.

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

12 March 2008

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

or

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

11 March 2008

5K Run

or

Split Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

10 March 2008

Rest Day

or

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

09 March 2008

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 080222.

or

10-9-8-7-6-5-4-3-2-1
Clean and Jerk 135#
Pull Up

*scale as needed

08 March 2008

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 080220.

or

Three rounds for time of:
Row 1000 meters
95 lb Thruster, 21 reps

Post time to comments.

07 March 2008

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

or

Three rounds, 50-30- and 20 reps, for time of:
Double-unders
Push-ups
Pull-ups

Post time to comments.

06 March 2008

Rest Day

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

05 March 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

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

04 March 2008

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

Run or Row 5k

03 March 2008

"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

Three rounds for time of:
Row 500 meters
Bench press body weight, 30 reps

Post time to comments.

Run 400 meters if you don't have a C2 Rower.

02 March 2008

Rest Day

or

Painstorm XXXV

Run 800m

21-15-9

Powerclean 135#

Ring Dips

Run 800m

21-15-9

Handstand Push Ups

Deadlift 225#

Run 800m

21-15-9

Bench Press Bodyweight

Overhead Squat 95#

Run 800m

01 March 2008

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

or

Deadlift 5-5-5-5-5 reps

Post loads to comments.

29 February 2008

Back Squat 3-3-3-3-3 reps

Post loads to comments.

or

Complete as many rounds in 20 minutes as you can of:
65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps

Post rounds and fractions of rounds completed to comments.

28 February 2008

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

or

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

27 February 2008

Rest Day

or

For time, complete all nine rounds of:
Pull-up/Push-up/Squat
25/15/5
20/15/10
15/15/15
10/15/20
5/15/25
10/15/20
15/15/15
20/1510
25/15/5

Post time to comments.

26 February 2008

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

Post time to comments.

or

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post time to comments.

25 February 2008

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

SUNDAY 070225

"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.

24 February 2008

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

or

Ten sprints for time:
Run 100 meters

Post best and worst time to comments.

23 February 2008

Rest Day

or

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

22 February 2008

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

or

For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

Post time to comments.

21 February 2008

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

or

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

20 February 2007

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

19 February 2008

Rest Day

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.

18 February 2008

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

or

Complete as many rounds in twenty minutes as you can of:
12 Power Snatch
10 Push Up

17 February 2008

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

or

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.

16 February 2008

Run 5 K

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.

15 February 2008

Rest Day

or

Seven rounds for time of:
5 Handstand push-ups
10 Pull-ups
20 Squats

Post time to comments.

14 February 2008

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

or

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

13 February 2008

"Randy"

75 pound Power snatch, 75 reps

Post time to comments.

or

Three rounds for time of:
Row 500 meters
12 Muscle-ups

Post time to comments.

12 February 2008

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

or

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

11 February 2008

Rest Day

or

For time:
30 Muscle-ups or 60 pull-ups and 60 dips.
Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.

10 February 2008

Deadlift 1-1-1-1-1-1-1 reps

Post loads 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.

09 February 2008

Run or Row 5K

Post time to comments.

or

For time:
Wall-ball 20-pound ball, 50 reps
30 Pull-ups
Wall-ball 20-pound ball, 30 reps
20 Pull-ups
Wall-ball 20-pound ball, 20 reps
15 Pull-ups

Post time to comments.

08 February 2008

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

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

07 February 2008

Rest Day

or

Ten sprints for time:
Run 100 meters

Post best and worst time to comments.

06 February 2008

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

or

4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents

Post time to comments.

05 February 2008

"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

5k Row

04 February 2008

Back Squat 3-3-3-3-3 reps

Post loads to comments.

or

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Placing a dumbbell between the legs above crossed ankles works great.

Post loads to comments.

03 February 2008

Rest Day

or

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

02 February 2008

"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

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.

01 February 2008

Run 10K

or


"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

31 January 2008

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

or

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments.

30 January 2008

Rest Day

or

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.