Run 10K
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Thursday, January 31, 2008
Wednesday, January 30, 2008
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.
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.
Tuesday, January 29, 2008
Monday, January 28, 2008
29 January 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.
or
5k run
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
or
5k run
Sunday, January 27, 2008
28 January 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
Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
or
Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Saturday, January 26, 2008
27 January 2008
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
or
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
or
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Friday, January 25, 2008
26 January 2008
Rest Day
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Thursday, January 24, 2008
25 January 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
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
or
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
24 January 2008
Snatch 1-1-1-1-1-1-1 reps
or
For twenty minutes:
10 Overhead squats
20 Sit-ups
Post load and rounds to comments. Multiply load by rounds for score; e.g. 15 rounds plus 10 squats and 5 sit-ups with 135 pounds yields 15.5 rounds X 135 = 2,092.5
or
For twenty minutes:
10 Overhead squats
20 Sit-ups
Post load and rounds to comments. Multiply load by rounds for score; e.g. 15 rounds plus 10 squats and 5 sit-ups with 135 pounds yields 15.5 rounds X 135 = 2,092.5
Tuesday, January 22, 2008
23 January 2008
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
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.
Run 400 meters
Rest 2 minutes
Post time to comments.
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.
Monday, January 21, 2008
Sunday, January 20, 2008
21 January 2008
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Saturday, January 19, 2008
20 January 2008
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
or
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments.
Post loads to comments.
or
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments.
19 January 2008
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments
or
Five rounds for time of:
Run 400 meters
15 Handstand push-ups
15 Pull-ups
Post time to comments.
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments
or
Five rounds for time of:
Run 400 meters
15 Handstand push-ups
15 Pull-ups
Post time to comments.
Thursday, January 17, 2008
18 January 2008
Rest Day
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 050912.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 050912.
Wednesday, January 16, 2008
17 January 2008
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 071207.
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.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 071207.
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.
Tuesday, January 15, 2008
16 January 2008
Run or Row 5K
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.
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.
Monday, January 14, 2008
15 January 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
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
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
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Sunday, January 13, 2008
14 January 2008
Rest Day
or
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Post time to comments.
or
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Post time to comments.
Saturday, January 12, 2008
13 January 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
Push Jerk 3-3-3-2-2-2-1-1-1 reps
Use as many sets each minute as needed.
Post number of minutes completed to comments.
or
Push Jerk 3-3-3-2-2-2-1-1-1 reps
Friday, January 11, 2008
12 January 2008
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
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.
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
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.
Thursday, January 10, 2008
11 January 2008
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
or
Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups
Post rounds completed to comments.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
or
Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups
Post rounds completed to comments.
Wednesday, January 9, 2008
10 January 2008
Rest Day
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.
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.
Tuesday, January 8, 2008
09 January 2008
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
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.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
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.
08 January 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
"Helen"
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
or
"Helen"
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Sunday, January 6, 2008
07 January 2008
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
or
Five rounds for time of:
400 meter run
135 pound Thruster, 10 reps
Post time to comments.
Post loads to comments.
or
Five rounds for time of:
400 meter run
135 pound Thruster, 10 reps
Post time to comments.
Saturday, January 5, 2008
Friday, January 4, 2008
05 January 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
Push Jerk 3-3-3-2-2-2-1-1-1 reps
Post loads to comments.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
or
Push Jerk 3-3-3-2-2-2-1-1-1 reps
Post loads to comments.
Thursday, January 3, 2008
04 January 2008
Power clean 3-3-3-3-3 reps
Post loads to comments.
or
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Post loads to comments.
or
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Wednesday, January 2, 2008
03 January 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
"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.
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
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.
Tuesday, January 1, 2008
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