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.
Saturday, May 31, 2008
Friday, May 30, 2008
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.
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.
Thursday, May 29, 2008
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
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
Wednesday, May 28, 2008
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.
or
For time:
50 Push-ups
Row 1000 meters
30 Push-ups
Row 1000 meters
20 Push-ups
Post time to comments.
Tuesday, May 27, 2008
Monday, May 26, 2008
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
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
Sunday, May 25, 2008
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
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
Saturday, May 24, 2008
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.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Friday, May 23, 2008
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.
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.
Thursday, May 22, 2008
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
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
Wednesday, May 21, 2008
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
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
Tuesday, May 20, 2008
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.
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.
Monday, May 19, 2008
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.
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.
Sunday, May 18, 2008
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.
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.
Saturday, May 17, 2008
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.
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.
Friday, May 16, 2008
Thursday, May 15, 2008
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.
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.
Wednesday, May 14, 2008
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.
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.
Tuesday, May 13, 2008
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
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
Monday, May 12, 2008
Sunday, May 11, 2008
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.
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.
Saturday, May 10, 2008
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.
Post loads to comments.
or
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
Post time to comments.
Friday, May 9, 2008
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.
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.
Thursday, May 8, 2008
Wednesday, May 7, 2008
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.
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.
Tuesday, May 6, 2008
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.
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.
Monday, May 5, 2008
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.
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.
Sunday, May 4, 2008
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
or
Complete as many rounds as you can in twenty minutes of:
5 Handstand push-ups
12 Pull-ups
Post rounds completed to comments
Saturday, May 3, 2008
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.
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.
Friday, May 2, 2008
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.
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.
Thursday, May 1, 2008
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.
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.
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