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 080512.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Thursday, July 31, 2008
Wednesday, July 30, 2008
31 July 2008
Rest Day
or
"Josh"
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Post time to comments.
or
"Josh"
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Post time to comments.
Tuesday, July 29, 2008
30 July 2008
15K Run
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
*If you can not do double unders do 2xs singles
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
*If you can not do double unders do 2xs singles
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Monday, July 28, 2008
29 July 2008
"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.
Compare to 070327.
or
3 Rounds
400m Run
50 WB
or
10 Rounds
10 Push-ups
10 Sit-ups
10 Squats
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.
Compare to 070327.
or
3 Rounds
400m Run
50 WB
or
10 Rounds
10 Push-ups
10 Sit-ups
10 Squats
Sunday, July 27, 2008
28 July 2008
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080709.
or
5k Row
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080709.
or
5k Row
Saturday, July 26, 2008
27 July 2008
Rest Day
or
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
or
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
26 July 2008
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 080613.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 080613.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Thursday, July 24, 2008
25 July 2008
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
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.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
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.
Wednesday, July 23, 2008
24 July 2008
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 080510.
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.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 080510.
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.
Tuesday, July 22, 2008
23 July 2008
Rest Day
or
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
or
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
Monday, July 21, 2008
22 July 2008
Push jerk 3-3-3-3-3 reps
Post loads to comments.
or
Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups
10 Ring dips
Post rounds completed to comments.
Post loads to comments.
or
Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups
10 Ring dips
Post rounds completed to comments.
Sunday, July 20, 2008
Saturday, July 19, 2008
20 July 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.
Compare to 080304.
or
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
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.
Compare to 080304.
or
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Friday, July 18, 2008
Thursday, July 17, 2008
18 July 2008
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 080422
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 and body weight to comments.
Compare to 080422
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, July 16, 2008
17 July 2008
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Post rounds completed to comments.
or
Hang squat clean 3-3-3-3-3-3-3 reps
Post loads to comments.
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Post rounds completed to comments.
or
Hang squat clean 3-3-3-3-3-3-3 reps
Post loads to comments.
Tuesday, July 15, 2008
16 July 2008
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Compare to 070106.
or
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.
Post loads to comments.
Compare to 070106.
or
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.
Monday, July 14, 2008
Sunday, July 13, 2008
14 July 2008
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
or
Complete three rounds for time of:
95 pound Power snatch, 21 reps
Run 400 meters
Post time to comments.
Run 400 meters
50 Squats
Post time to comments.
or
Complete three rounds for time of:
95 pound Power snatch, 21 reps
Run 400 meters
Post time to comments.
Saturday, July 12, 2008
13 July 2008
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.
Compare to 070321.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
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.
Compare to 070321.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Friday, July 11, 2008
12 July 2008
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
Post rounds completed to comments
or
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
Post rounds completed to comments
or
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
Thursday, July 10, 2008
11 July 2008
Rest Day
or
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
Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
Wednesday, July 9, 2008
10 July 2008
Run 10 K
Post time to comments.
Compare to 080412.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Post time to comments.
Compare to 080412.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Tuesday, July 8, 2008
09 July 2008
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080619.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080619.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Monday, July 7, 2008
08 July 2008
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
or
3 rds for time...
10 tire flips
15 pull uos
20 push ups
25 box jumps
200 m sprint
2 min rest inbetween rounds
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
or
3 rds for time...
10 tire flips
15 pull uos
20 push ups
25 box jumps
200 m sprint
2 min rest inbetween rounds
Sunday, July 6, 2008
Saturday, July 5, 2008
06 July 2008
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
or
Five rounds for time of:
50 Squats
100 Rope jumps
Post time to comments.
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
or
Five rounds for time of:
50 Squats
100 Rope jumps
Post time to comments.
Friday, July 4, 2008
05 July 2008
In any order, perform the following three workouts:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
Run either 750m on a steep trail or 1.5 K on a road or track
The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.
Post total time for all three workouts to comments.
or
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
Run either 750m on a steep trail or 1.5 K on a road or track
The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.
Post total time for all three workouts to comments.
or
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Thursday, July 3, 2008
Wednesday, July 2, 2008
03 July 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 080406.
or
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 080406.
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, July 1, 2008
02 July 2008
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
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.
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
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.
Subscribe to:
Posts (Atom)
