Happy New Year!
"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 080825.
or
Power clean 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Wednesday, December 31, 2008
Tuesday, December 30, 2008
31 December 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.
Compare to 081111.
or
Three rounds for time of:
Row 500 meters
50 Wall Ball shots
Post time to comments.
If you don't have access to a C2 Rower, substitute 400 meter runs.
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.
Compare to 081111.
or
Three rounds for time of:
Row 500 meters
50 Wall Ball shots
Post time to comments.
If you don't have access to a C2 Rower, substitute 400 meter runs.
Monday, December 29, 2008
30 December 2008
Rest Day
or
Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups
Post time to comments.
or
Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups
Post time to comments.
Sunday, December 28, 2008
29 December 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 081029.
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
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 081029.
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
Saturday, December 27, 2008
28 December 2008
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 081103.
or
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 081103.
or
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Friday, December 26, 2008
27 December 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
Post rounds completed to comments.
Compare to 081020.
or
150 Burpees for time
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 081020.
or
150 Burpees for time
Thursday, December 25, 2008
26 December 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, December 24, 2008
25 December 2008
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 0801030.
or
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Post time to comments.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 0801030.
or
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Post time to comments.
Tuesday, December 23, 2008
24 December 2008
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 080930.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Post loads to comments.
Compare to 080930.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Monday, December 22, 2008
23 December 2008
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 080224.
or
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 080224.
or
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Sunday, December 21, 2008
Saturday, December 20, 2008
21 December 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
Power clean 1-1-1-1-1-1-1-1-1-1 reps
Post loads 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 080515.
or
Power clean 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Friday, December 19, 2008
20 December 2008
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
or
Shoulder press 3-3-3-3-3 reps
Post loads to comments.
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
or
Shoulder press 3-3-3-3-3 reps
Post loads to comments.
Thursday, December 18, 2008
19 December 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 081018.
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 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 081018.
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.
Wednesday, December 17, 2008
Tuesday, December 16, 2008
17 December 2008
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
Post rounds completed to comments.
or
Back Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
Post rounds completed to comments.
or
Back Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Monday, December 15, 2008
16 December 2008
Split Jerk 1-1-1-1-1-1-1 reps
Post loads 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.
Post loads 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.
Sunday, December 14, 2008
15 December 2008
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
Post time to comments.
or
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
275 pound Deadlift, 5 reps
10 Burpees
Post time to comments.
or
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Saturday, December 13, 2008
Friday, December 12, 2008
13 December 2008
Run 10 K
Post time to comments.
Compare to 080710.
or
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Post time to comments.
Compare to 080710.
or
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Thursday, December 11, 2008
12 December 2008
Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
Post time to comments.
or
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups
Post time to comments.
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
Post time to comments.
or
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups
Post time to comments.
Wednesday, December 10, 2008
11 December 2008
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 080829.
or
SP 1-1-1-1-1
PP 3-3-3-3-3
PJ 5-5-5-5-5
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 080829.
or
SP 1-1-1-1-1
PP 3-3-3-3-3
PJ 5-5-5-5-5
Tuesday, December 9, 2008
10 December 2008
Rest Day
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Monday, December 8, 2008
09 December 2008
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 080217.
or
Thruster 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 080217.
or
Thruster 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Sunday, December 7, 2008
08 December 2008
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 081122.
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.
Compare to 081122.
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.
Saturday, December 6, 2008
07 December 2008
Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
Post rounds completed to comments.
or
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
Post rounds completed to comments.
or
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Friday, December 5, 2008
Thursday, December 4, 2008
05 December 2008
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Post time to comments.
or
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
Post time to comments.
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Post time to comments.
or
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
Post time to comments.
Wednesday, December 3, 2008
04 December 2008
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Post time to comments.
or
Front Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Post time to comments.
or
Front Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Tuesday, December 2, 2008
03 December 2008
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 080915.
or
Push press 3-3-3-3-3-3-3 reps
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 080915.
or
Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Monday, December 1, 2008
02 December 2008
Rest Day
or
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
or
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
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