Monday, June 30, 2008

01 July 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 080503.

or

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

Post loads to comments.

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.

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.

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

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.

Wednesday, June 25, 2008

26 June 2008

Rest Day

or

Deadlift 3-2-2-2-1-1-1-1-1 reps

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.

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.

Sunday, June 22, 2008

23 June 2008

5k Run/Row

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

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.

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

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.

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.

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.