Thruster 1-1-1-1-1-1-1 reps
Post loads to comment.
Compare to 080428.
or
Four rounds for time of:
225/155 lb. Back Squats x 15
Run 400 Meters
Friday, October 31, 2008
Thursday, October 30, 2008
31 October 2008
Rest Day
or
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
or
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Wednesday, October 29, 2008
30 October 2008
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 080822.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 080822.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Tuesday, October 28, 2008
29 October 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 080701.
or
10k Row
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 080701.
or
10k Row
Monday, October 27, 2008
28 October 2008
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
or
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Post loads to comments.
or
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Sunday, October 26, 2008
27 October 2008
Rest Day
or
4 rounds for time:
25 burpees
25 kettlebell swings (men use 24kgs, woman use 16kgs)
25 pull-ups Post times to comments.
or
4 rounds for time:
25 burpees
25 kettlebell swings (men use 24kgs, woman use 16kgs)
25 pull-ups Post times to comments.
Saturday, October 25, 2008
26 October 2008
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 080506.
or
With a continuously running clock do one 135/85 pound clean the first minute, two 135/85 pound cleans the second minute, three 135/85 pound cleans the third minute . . . continuing for as long as you are able. Uses as many sets each minute as needed.
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 080506.
or
With a continuously running clock do one 135/85 pound clean the first minute, two 135/85 pound cleans the second minute, three 135/85 pound cleans the third minute . . . continuing for as long as you are able. Uses as many sets each minute as needed.
Friday, October 24, 2008
25 October 2008
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Thursday, October 23, 2008
24 October 2008
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
Compare to 080830.
or
"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.
Run 400 meters
Rest 2 minutes
Post time to comments.
Compare to 080830.
or
"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.
Wednesday, October 22, 2008
23 October 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.
Tuesday, October 21, 2008
Monday, October 20, 2008
21 October 2008
Ten rounds for time of:
12 Burpees
12 Pull-ups
Post time to comments.
Compare to 080608.
or
Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
12 Burpees
12 Pull-ups
Post time to comments.
Compare to 080608.
or
Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Sunday, October 19, 2008
20 October 2008
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
or
150 burpees for time.
Post time or number of rounds to comments.
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
or
150 burpees for time.
Post time or number of rounds to comments.
Saturday, October 18, 2008
19 October 2008
Rest Day
or
3 Rounds for time at 95#
3 Presses
5 Push Presses
7 Push Jerks
50 Squats holding 20# medball
or
3 Rounds for time at 95#
3 Presses
5 Push Presses
7 Push Jerks
50 Squats holding 20# medball
Friday, October 17, 2008
18 October 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 080920.
or
Tabata front squats 95# (8 Rounds 20 seconds work/10 seconds rest.)
Followed by:
21-18-15-12-9-6-3 reps of:
135# Deadlift (rest 60 seconds between sets)
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 080920.
or
Tabata front squats 95# (8 Rounds 20 seconds work/10 seconds rest.)
Followed by:
21-18-15-12-9-6-3 reps of:
135# Deadlift (rest 60 seconds between sets)
Thursday, October 16, 2008
17 October 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 080515.
or
5 Rounds:
(65/95) Max Reps shoulder press, then without putting the bar down do max reps of push press, then max reps of pull-ups.
*Rest 3-5 Minutes between rounds (after the pull-ups)
*scale as needed
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 080515.
or
5 Rounds:
(65/95) Max Reps shoulder press, then without putting the bar down do max reps of push press, then max reps of pull-ups.
*Rest 3-5 Minutes between rounds (after the pull-ups)
*scale as needed
Wednesday, October 15, 2008
16 October 2008
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080624.
or
"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.
Post loads to comments.
Compare to 080624.
or
"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.
Tuesday, October 14, 2008
15 October 2008
Rest Day
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.
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.
Monday, October 13, 2008
14 October 2008
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.
Compare to 080601.
*Female weight 85- Scale as needed.
or
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
*Female weight 65# scale as needed.
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.
Compare to 080601.
*Female weight 85- Scale as needed.
or
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
*Female weight 65# scale as needed.
Sunday, October 12, 2008
13 October 2008
Deadlift 3-3-3-3-3 reps
Post loads to comments.
or
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Post time to comments.
Post loads to comments.
or
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Post time to comments.
Saturday, October 11, 2008
12 October 2008
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments.
Compare to 080617.
or
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups
Post time to comments.
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments.
Compare to 080617.
or
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups
Post time to comments.
Friday, October 10, 2008
Thursday, October 9, 2008
10 October 2008
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
or
Thruster 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
or
Thruster 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Wednesday, October 8, 2008
09 October 2008
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
or
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Post time to comments.
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
or
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Post time to comments.
Tuesday, October 7, 2008
08 October 2008
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 061018.
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 061018.
Monday, October 6, 2008
07 October 2008
Rest Day
or
"Sparrows Dozen"
12 Rounds
12 DL 175
12 Pull-ups
12 Push-ups
12 15# Slam ball
*Thank Geof for that workout
or
"Sparrows Dozen"
12 Rounds
12 DL 175
12 Pull-ups
12 Push-ups
12 15# Slam ball
*Thank Geof for that workout
Sunday, October 5, 2008
06 October 2008
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 080831.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Post loads and body weight to comments.
Compare to 080831.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Saturday, October 4, 2008
05 October 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.
Compare to 080702.
or
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
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.
Compare to 080702.
or
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Friday, October 3, 2008
04 October 2008
"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.
Compare to 080325.
or
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Post time to comments.
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.
Compare to 080325.
or
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Post time to comments.
Thursday, October 2, 2008
Wednesday, October 1, 2008
02 October 2008
THURSDAY 081002
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks 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
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks 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
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
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