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.
Monday, June 30, 2008
Sunday, June 29, 2008
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.
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.
Saturday, June 28, 2008
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.
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.
Friday, June 27, 2008
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
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
Thursday, June 26, 2008
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.
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.
Wednesday, June 25, 2008
Tuesday, June 24, 2008
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.
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.
Monday, June 23, 2008
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.
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.
Sunday, June 22, 2008
Saturday, June 21, 2008
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.
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.
Friday, June 20, 2008
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
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
Thursday, June 19, 2008
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.
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.
Wednesday, June 18, 2008
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.
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.
Tuesday, June 17, 2008
18 June 2008
Rest Day
or
Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups
Post time to comments.
or
Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups
Post time to comments.
Monday, June 16, 2008
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.
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.
Sunday, June 15, 2008
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.
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.
Saturday, June 14, 2008
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
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
Friday, June 13, 2008
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.
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.
Thursday, June 12, 2008
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.
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.
Wednesday, June 11, 2008
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.
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.
Tuesday, June 10, 2008
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.
Post loads to comments.
or
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Monday, June 9, 2008
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.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Sunday, June 8, 2008
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.
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.
Saturday, June 7, 2008
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.
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.
Friday, June 6, 2008
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.
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.
Thursday, June 5, 2008
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.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Wednesday, June 4, 2008
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.
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.
Tuesday, June 3, 2008
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.
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.
Monday, June 2, 2008
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.
Post loads to comments.
or
Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Sunday, June 1, 2008
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.
or
Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
Post time to comments.
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