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.
Wednesday, April 30, 2008
Tuesday, April 29, 2008
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.
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.
Monday, April 28, 2008
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.
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.
Sunday, April 27, 2008
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.
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.
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.
Friday, April 25, 2008
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.
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.
Thursday, April 24, 2008
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.
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.
Wednesday, April 23, 2008
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.
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.
Tuesday, April 22, 2008
Monday, April 21, 2008
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.
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.
Sunday, April 20, 2008
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.
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.
Saturday, April 19, 2008
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.
Post loads to comments
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Friday, April 18, 2008
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.
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.
Thursday, April 17, 2008
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.
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.
Wednesday, April 16, 2008
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.
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.
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.
Monday, April 14, 2008
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.
or
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Sunday, April 13, 2008
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.
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.
Saturday, April 12, 2008
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.
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.
Friday, April 11, 2008
Thursday, April 10, 2008
Wednesday, April 9, 2008
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.
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.
Tuesday, April 8, 2008
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.
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.
Monday, April 7, 2008
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
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
Sunday, April 6, 2008
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.
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
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 080113
or
5k Run
Friday, April 4, 2008
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
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
Thursday, April 3, 2008
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
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
Wednesday, April 2, 2008
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.
or
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups
Post time to comments.
Tuesday, April 1, 2008
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.
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.
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