Thursday, January 31, 2008

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.

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.

Tuesday, January 29, 2008

30 January 2008

Rest Day

or

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

Post loads to comments.

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

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.

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.

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.

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.

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

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.

Monday, January 21, 2008

22 January 2008

Rest Day

or

Run 5 K

Post time to comments.

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

Saturday, January 5, 2008

06 January 2008

Rest Day

or

Deadlift 5-5-5-5-5 reps

Post loads to comments.

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.

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.

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.

Tuesday, January 1, 2008

2 January 2008

Rest Day

or

Five rounds for time of:
400 meter run
135 pound Thruster, 10 reps