Thursday, December 31, 2009

01 January 2010

"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 091110.

or

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

Wednesday, December 30, 2009

31 December 2009

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 091116.

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.

Tuesday, December 29, 2009

30 December 2009

Rest Day

or

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Monday, December 28, 2009

29 December 2009

Row 5K.

Post time to comments.

Compare to 091227.

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.

Sunday, December 27, 2009

28 December 2009

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090929.

or

"Elizabeth"

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

Post time to comments.

Saturday, December 26, 2009

27 December 2009

Row 5K

Post time to comments.

or

Shoulder press 3-3-3-3-3 reps

Post loads to comments.

Friday, December 25, 2009

26 December 2009

Rest Day

or

Complete in as few sets as possible:
95 pound Overhead squat, 75 reps

Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.

Thursday, December 24, 2009

25 December 2009

Merry Christmas

Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

or

Rest

Wednesday, December 23, 2009

24 December 2009

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

or

Five rounds for time of:
Run 400 meters
95 pound hang squat clean 15 reps

Post time to comments.

Tuesday, December 22, 2009

23 December 2009

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

or

100 Pull-ups

Post time to comments.

Monday, December 21, 2009

22 December 2009

Rest Day

or

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Sunday, December 20, 2009

21 December 2009

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

or

21-15- and 9 reps of:
Bench press 135 lbs
Pull-ups

Post time to comments.

Saturday, December 19, 2009

20 December 2009

Three rounds for time of:
5 Ascents of a 15' rope
21 Ring dips
50 Squats

Post time to comments.

or

Overhead Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Friday, December 18, 2009

19 December 2009

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

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.

Thursday, December 17, 2009

18 December 2009

Rest Day

or

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Wednesday, December 16, 2009

17 December 2009

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090217.

or

Front Squat 10-10-10-10-10 reps

Post loads to comments.

Tuesday, December 15, 2009

16 December 2009

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Post time to comments.

or

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

*Row 1k between cleans

Monday, December 14, 2009

15 December 2009

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090420.

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

* Row 1ks between the BS.

Sunday, December 13, 2009

14 December 2009

Rest Day

or

5K Row

Saturday, December 12, 2009

13 December 2009

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

Post rounds and fractions of rounds completed to comments.

or

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment.

Friday, December 11, 2009

12 December 2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 091104.

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Thursday, December 10, 2009

11 December 2009

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions to comments.

or

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Row 750 meters

Wednesday, December 9, 2009

10 December 2009

Rest Day

or

Five rounds for time of:
7 Muscle-ups
Run 400 meters

Post time to comments.

Tuesday, December 8, 2009

09 December 2009

Run 5K

Post time to comments.

Compare to 091109.

or

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

Post loads to comments.

* If rowing you can add 500s between lift.

Monday, December 7, 2009

08 December 2009

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Post time to comments.

or

Row 2500m
20 Back Squat BW
Row 1500m
10 Back Squat BW
Row 1000m
5 Back Squat BW

Sunday, December 6, 2009

07 December 2009

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090318.

*If doing the rowing challenge row 500 after each lift not for time make sure you recover for the lift.

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

06 December 2009

Rest Day

or

Five rounds for time of:
Row 1000 meters
75 pound Sumo deadlift high-pull, 7 reps
75 pound Thruster, 7 reps

Post time to comments.

Friday, December 4, 2009

05 December 2009

Lumberjack 20 Memorial Workout

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

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.

Thursday, December 3, 2009

04 December 2009

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Post time to comments.

or

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

or

5k Row

Wednesday, December 2, 2009

03 December 2009

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Post time to comments.

or

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

Tuesday, December 1, 2009

02 December 2009

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

Post time to comments.

or

3 Rounds

1500m Row
25 Back ext
15 SP

* for SP pick a weight between 55#-95#

Monday, November 30, 2009

01 December 2009

Rest Day

or

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Sunday, November 29, 2009

30 November 2009

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090915.

or

2000m Row
21 BW BP
1500m Row
15 BW BP
500m Row
9 BW BP

Saturday, November 28, 2009

29 November 2009

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Compare to 090221.

or

Row 2500m

Rest 5 min

Row 2500

Friday, November 27, 2009

28 November 2009

"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.

Compare to 090812.

or

1250m Row
21 HPC 95#
1250m Row
15 HPC 95#
1250m Row
9 HPC 95#
1250m Row

*65# for females

Thursday, November 26, 2009

26 November 2009

Rest Day

or

5 Rounds
1k Row
25 Sit-ups

Wednesday, November 25, 2009

26 November 2009

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

or

5k Row/Run

Tuesday, November 24, 2009

25 November 2009

400 meter Walking lunge

Post time and number of steps to comments.

Compare to 071216

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Monday, November 23, 2009

24 November 2009

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.

or

Five rounds for time of:
100 ft Walking lunge
15 Handstand push-ups

Post time to comments.

Sunday, November 22, 2009

23 November 2009

Rest Day

or

5k Run

Post time to comments.

Saturday, November 21, 2009

22 November 2009

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed 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.

Friday, November 20, 2009

21 November 2009

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

or

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Thursday, November 19, 2009

20 November 2009

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

Post loads to comments.

or

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

Post time to comments.

Wednesday, November 18, 2009

19 November 2009

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.

Tuesday, November 17, 2009

18 November 2009

"Elizabeth"

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

Post time to comments.

Compare to 090430.

or

Shoulder press 3-3-3-3-3 reps

Post loads to comments

Monday, November 16, 2009

17 November 2009

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 090213.

or

For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups

Post time to comments.

Sunday, November 15, 2009

16 November 2009

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090926.

or

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Saturday, November 14, 2009

15 November 2009

Rest Day

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Friday, November 13, 2009

14 November 2009

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments.

Compare to 060328.

or

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

Post loads to comments.

Thursday, November 12, 2009

13 November 2009

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 090630.

or

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Wednesday, November 11, 2009

12 November 2009

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090905.

or

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Post time to comments.

Tuesday, November 10, 2009

11 November 2009

Rest Day

or

Pick a Hero Workout

Monday, November 9, 2009

10 November 2009

"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 090824.

or

Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.

Sunday, November 8, 2009

09 November 2009

Run 5 K

Post time to comments.

Compare to 091009.

or

Hang squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Saturday, November 7, 2009

08 November 2009

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 090719.

or

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Friday, November 6, 2009

07 November 2009

Rest Day

or

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Thursday, November 5, 2009

06 November 2009

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.

Compare to 070109.

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.

Wednesday, November 4, 2009

05 November 2009

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 090813.

or

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.

Tuesday, November 3, 2009

04 November 2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 091013.

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.

Monday, November 2, 2009

03 November 2009

Rest Day

or

Four rounds for time of:
50 Squats
5 Muscle-ups

Post time to comments.

Sunday, November 1, 2009

02 November 2009

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

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, October 31, 2009

01 November 2009

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090810.

or

Overhead squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Friday, October 30, 2009

31 October 2009

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

or

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

Thursday, October 29, 2009

30 October 2009

Rest Day

or

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Wednesday, October 28, 2009

29 October 2009

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 090914.

or

Thruster 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Tuesday, October 27, 2009

28 October 2009

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 090510.

or

50-40-30-20 and 10 rep rounds of:
Wall-ball, 20 pound ball
Slam-ball, 20 pound ball

Post time to comments.

Monday, October 26, 2009

27 October 2009

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 090826.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Sunday, October 25, 2009

26 October 2009

Rest Day

or

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Saturday, October 24, 2009

25 October 2009

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 090522.

or

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Friday, October 23, 2009

24 October 2009

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

Post loads to comments.

Compare to 090922.

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

Thursday, October 22, 2009

23 October 2009

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

Compare to 080312.

or

How many times can you take 135 pounds from ground to overhead in 10 minutes?

Post method and reps to comments.

Wednesday, October 21, 2009

22 October 2009

Rest Day

or

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Tuesday, October 20, 2009

21 October 2009

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Post time to comments.

Compare to 040513.

or

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Monday, October 19, 2009

20 October 2009

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 090809.

or

Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps

Post time to comments.

Sunday, October 18, 2009

19 October 2009

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 090830.

or

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

Post time to comments.

Saturday, October 17, 2009

18 October 2009

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.

Friday, October 16, 2009

17 October 2009

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Post time to comments.

or

21-15-9 of:
95 pound overhead squats
Burpees

Post time to comments.

Thursday, October 15, 2009

16 October 2009

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Compare to 090227.

or

"Randy"

75 pound Power snatch, 75 reps for time.

Wednesday, October 14, 2009

15 October 2009

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments.

Compare to 060131.

or

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Post time to comments.

Tuesday, October 13, 2009

14 October 2009

Rest Day

or

Ten sprints for time:
Run 100 meters

Post best and worst time to comments.

Monday, October 12, 2009

13 October 2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090907.

or

Three rounds for time of:
Run 800 meters
50 Pull-ups

Post time to comments.

Sunday, October 11, 2009

12 October 2009

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

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

Saturday, October 10, 2009

11 October 2009

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 090213

or

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

Post time to comments.

Friday, October 9, 2009

10 October 2009

Rest Day

or

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Thursday, October 8, 2009

09 October 2009

Run 5 K

Post time to comments.

Compare to 090903

or

Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps

Post loads to comments

Wednesday, October 7, 2009

08 October 2009

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds completed to comments.

Compare to 040525.

or

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

Post loads to comments.

Tuesday, October 6, 2009

07 October 2009

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090713.

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.

Monday, October 5, 2009

06 October 2009

Rest Day

or

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Post time to comments.

Sunday, October 4, 2009

05 October 2009

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 090717.

or

5 rounds for time

400m run
25 back extensions

Post time to comments.

Saturday, October 3, 2009

04 October 2009

21-18-15-12-9-6 and 3 rep rounds of:

Power clean 95 pounds Sit-ups Back extensions

Post time to comments.

or

5 rounds for time of: 500 meter Row 50 Squats 30 Back extensions

Post time to comments.

Friday, October 2, 2009

03 October 2009

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Compare to 021130.

or

Overhead squats

3, 3, 3, 3, 3, 3, 3

Post weights in comments.

Thursday, October 1, 2009

02 October 2009

Rest Day

or

Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

Post time to comments.

Wednesday, September 30, 2009

01 October 2009

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 051220.

or

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Tuesday, September 29, 2009

30 September 2009

"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 090415.

or

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Post time to comments.

Monday, September 28, 2009

29 September 2009

Snatch 1-1-1-1-1-1-1 reps

Post loads 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.

Sunday, September 27, 2009

28 September 2009

Rest Day

or

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Post time to comments.

Saturday, September 26, 2009

27 September 2009

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 090825.

or

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

Friday, September 25, 2009

26 September 2009

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090419.

or

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:
Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps

Thursday, September 24, 2009

25 September 2009

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 081014.

or

Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups

Post time to comments

Wednesday, September 23, 2009

24 September 2009

Rest Day

or

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Post time to comments.

Tuesday, September 22, 2009

23 September 2009

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

Compare to 080910.

or

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Monday, September 21, 2009

22 September 2009

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

Post loads to comments.

or

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Sunday, September 20, 2009

21 September 2009

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 090705.

or

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 commen

Saturday, September 19, 2009

20 September 2009

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.

Friday, September 18, 2009

19 September 2009

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-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, September 17, 2009

18 September 2009

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 090712.

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Wednesday, September 16, 2009

17 September 2009

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.

Compare to 060615.

or

Three rounds for time of:
Row 500 meters
50 Wall Ball shots

Post time to comments.

Tuesday, September 15, 2009

16 September 2009

Rest Day

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.

Monday, September 14, 2009

15 September 2009

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090623.

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, September 13, 2009

14 September 2009

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 081209.

or

Row 2K

Post time to comments.

Saturday, September 12, 2009

13 September 2009

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 090516.

or

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Friday, September 11, 2009

12 September 2009

Rest Day

or

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment

11 September 2009

"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.

Compare to 090526.

or

Front squat 3-3-3-3-3 reps

Post loads to comments.

Wednesday, September 9, 2009

10 September 2009

Push Jerk 3-3-3-3-3 reps

Post loads to comments.

or

Three efforts for time of:
Run 800 meters

Post times to comments.

Tuesday, September 8, 2009

09 September 2009

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

Compare to 090517.

or

For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups

Post time to comments.

Monday, September 7, 2009

08 September 2009

Rest Day

or

Run 10 K

Post time to comments.

Sunday, September 6, 2009

07 September 2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090629.

or

For time:
150 Burpees

Post time to comments.

These are from completely prone to jumping and touching an object eight inches above maximum reach.

Saturday, September 5, 2009

06 September 2009

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

Compare to 041027.

or

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Friday, September 4, 2009

05 September 2009

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

or

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Post time to comments.

Thursday, September 3, 2009

04 September 2009

Rest Day

or

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Wednesday, September 2, 2009

03 September 2009

Run 5 K

Post time to comments.

Compare to 090720

or

Shoulder Press 3-3-3-3-3 reps

Post loads to comments.

Tuesday, September 1, 2009

02 September 2009

"Elizabeth"

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

Post time to comments.

Compare to 090430.

or

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

Post time to comments.

Monday, August 31, 2009

01 September 2009

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

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.

Sunday, August 30, 2009

31 August 2009

Rest Day

or

Complete in as few sets as possible:
95 pound Overhead squat, 75 reps

Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.

Saturday, August 29, 2009

30 August 2009

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 081006.

or

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

Post loads to comments.

Friday, August 28, 2009

29 August 2009

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Post time to comments.

Compare to 061105.

or

Three rounds for time of:
Row 500 meters
50 Wall Ball shots

Post time to comments.

Thursday, August 27, 2009

28 August 2009

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090114.

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Wednesday, August 26, 2009

27 August 2009

Rest Day

or

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Tuesday, August 25, 2009

26 August 2009

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 090708.

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, August 24, 2009

25 August 2009

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 090625.

or

Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Sunday, August 23, 2009

24 August 2009

"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 090727.

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Saturday, August 22, 2009

23 August 2009

Rest Day

or

Three rounds for time of:
Run 800 meters
115 pound Thruster, 15 reps
21 L Pull-ups

Post time to comments.

Friday, August 21, 2009

22 August 2009

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090716.

or

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Thursday, August 20, 2009

21 August 2009

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Compare to 090603.

or

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Wednesday, August 19, 2009

20 August 2009

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 090323.

or

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

Tuesday, August 18, 2009

19 August 2009

Rest Day

or


"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments

Monday, August 17, 2009

18 August 2009

Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.

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.

Sunday, August 16, 2009

17 August 2009

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

Compare to 031001.

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, August 15, 2009

16 August 2009

"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.

Compare to 081008.

or

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

Friday, August 14, 2009

15 August 2009

Rest Day

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Thursday, August 13, 2009

14 August 2009

Front squat 1-1-1-1-1-1-1 reps

Post loads to comments.

or

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment.

Wednesday, August 12, 2009

13 August 2009

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 090218.

Run 5 K

Post time to comments.

Tuesday, August 11, 2009

12 August 2009

"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.

Compare to 080906.

or

"Annie"

50-40-30-20 and 10 rep rounds; for time
Double Unders
Sit-ups

Monday, August 10, 2009

11 August 2009

Rest Day

or

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

Sunday, August 9, 2009

10 August 2009

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090509.

or

Squat clean 3-3-3-3-3-3-3 reps

Saturday, August 8, 2009

09 August 2009

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 090501.

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Friday, August 7, 2009

08 August 2009

Deadlift 5-5-5-5-5 reps

Post loads to comments.

or


Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

Post time to comments.

Thursday, August 6, 2009

07 August 2009

Rest Day

or

Ten sprints for time:
Run 100 meters

Post best and worst time to comments

Wednesday, August 5, 2009

06 August 2009

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Post time to comments.

Compare to 090402.

or

"Elizabeth"

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

Post time to comments.

Tuesday, August 4, 2009

05 August 2009

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Compare to 090411.

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Monday, August 3, 2009

04 August 2009

"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 090329.

or

Front Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Sunday, August 2, 2009

03 August 2009

Rest Day

or

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

Saturday, August 1, 2009

02 August 2009

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 090315.

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, July 31, 2009

01 August 2009

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

Compare to 090610.

or

400 meter Walking lunge

Post time and number of steps to comments.

Thursday, July 30, 2009

31 July 2009

"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.

Compare to 090626

or

Hang power clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Wednesday, July 29, 2009

30 July 2009

Rest Day

or

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Post time to comments.

Tuesday, July 28, 2009

29 July 2009

Run 10 K or Row 10k

Post time to comments.

Compare to 090701.

or

Shoulder press 5-5-5-5-5 reps

Post loads to comments.

Monday, July 27, 2009

28 July 2009

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.

Compare to 090102

or

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

Post loads to comments.

Sunday, July 26, 2009

27 July 2009

"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 090609.

or

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Post time to comments.

Saturday, July 25, 2009

26 July 2009

Rest Day

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.

Friday, July 24, 2009

25 July 2009

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments

or

Back Squat

3-3-3-3-3-3-3

Thursday, July 23, 2009

24 July 2009

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 090606.

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Wednesday, July 22, 2009

23 July 2009

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Compare to 090414.

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Tuesday, July 21, 2009

22 July 2009

Rest Day

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.

Monday, July 20, 2009

21 July 2009

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

Post loads to comments.

Compare to 090605.

or

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Sunday, July 19, 2009

20 July 2009

Run 5 K

Post time to comments.

Compare to 090615.

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

Post time to comments.

Saturday, July 18, 2009

19 July 2009

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 090423.

or

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

Post time to comments.

Friday, July 17, 2009

18 July 2009

Rest Day

or

50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box

Post time to comments.

Thursday, July 16, 2009

17 July 2009

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 090529.

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.

Wednesday, July 15, 2009

16 July 2009

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090118.

or

Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups

Post time to comments.

Tuesday, July 14, 2009

15 July 2009

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 090403.

or

Snatch 1-1-1-1-1-1-1 reps

Post weight to comments.

Monday, July 13, 2009

14 July 2009

Rest Day

or

For time:
100 meter Walking lunge
800 meter Run
100 Squats

Post time to comments

Sunday, July 12, 2009

13 July 2009

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

or

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Saturday, July 11, 2009

12 July 2009

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 090514.

or

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Friday, July 10, 2009

11 July 2009

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090621.

or

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

Post loads to comments.

Thursday, July 9, 2009

10 July 2009

Rest Day

or


Ten sprints for time:
Run 100 meters

Post best and worst time to comments.

Wednesday, July 8, 2009

09 July 2009

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 090520.

or

Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps

Post time to comments.

Tuesday, July 7, 2009

08 July 2009

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 081127.

or

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Monday, July 6, 2009

07 July 2009

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Post time to comments.

Compare to 051111.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Sunday, July 5, 2009

06 July 2009

Rest Day

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.

Saturday, July 4, 2009

05 July 2009

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 090407.

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.

Friday, July 3, 2009

04 July 2009

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

Compare to 071219.

or

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Post time to comments.

Thursday, July 2, 2009

03 July 2009

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Compare to 080213.

or

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Wednesday, July 1, 2009

02 July 2009

Rest Day

or

For time:
95 pound Clean and Jerk, 50 reps

Post time to comments.

This is actually a two handed, overhead, anyhow, 50 reps for time. The best times will most likely power clean and push jerk.

Tuesday, June 30, 2009

01 July 2009

Run 10 K

Post time to comments.

Compare to 090117.

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Monday, June 29, 2009

30 June 2009

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 081223.

or

"Annie"

50-40-30-20-10 Rep rounds of:
Double Unders (singles x 3)
Sit-Ups
Post time to comments.

Sunday, June 28, 2009

29 June 2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

or

Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

Saturday, June 27, 2009

28 June 2009

Rest Day

or

10k Row

Friday, June 26, 2009

27 June 2009

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Compare to 030716.

or

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Thursday, June 25, 2009

26 June 2009

"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.

Compare to 090330.

or

Three rounds for time of:
50 Double-unders
75 Squats

Post time to comments.

Wednesday, June 24, 2009

25 June 2009

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 081227.


or

Overhead Squats 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Tuesday, June 23, 2009

24 June 2009

Rest Day

or

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Monday, June 22, 2009

23 June 2009

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090504.

or

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Post time to comments.

Sunday, June 21, 2009

22 June 2009

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-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 20, 2009

21 June 2009

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090505.

or

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Friday, June 19, 2009

20 June 2009

Rest Day

or

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Thursday, June 18, 2009

19 June 2009

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

Compare to 040523.

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.

Wednesday, June 17, 2009

18 June 2009

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

Compare to 070423.

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Tuesday, June 16, 2009

17 June 2009

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080603.

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 15, 2009

16 June 2009

Rest Day

or

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Post time to comments.

Sunday, June 14, 2009

15 June 2009

Run 5 K

Post time to comments.

Compare to 090525.

or

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

Post loads to comments.

Saturday, June 13, 2009

14 June 2009

"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 081211.

or

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

Friday, June 12, 2009

13 June 2009

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Compare to 090226.

or

Shoulder press 3-3-3-3-3 reps

Post loads to comments.

Thursday, June 11, 2009

12 June 2009

Rest Day

or

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Wednesday, June 10, 2009

11 June 2009

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

or

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

Start light and add weight. Post loads to comments.

Tuesday, June 9, 2009

10 June 2009

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

or


Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Post time to comments.

Monday, June 8, 2009

09 June 2009

"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 090513.

or

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Sunday, June 7, 2009

08 June 2009

Rest Day

or

Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps

Scale as needed.

Post loads and rounds completed to comments.

Saturday, June 6, 2009

07 June 2009

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Post time to comments.

or

“Maggie”
4 rounds
Row 500m
20 wall ball #14/20#
20 knees to elbows
20 dips (ring, bar or bench)

Friday, June 5, 2009

06 June 2009

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 090322.

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.

Thursday, June 4, 2009

05 June 2009

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

Post loads to comments.

Compare to 090422.

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Wednesday, June 3, 2009

04 June 2009

Rest Day

or

"Elizabeth"

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

Post time to comments.

Tuesday, June 2, 2009

03 June 2009

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Post time to comments.

Compare to 070731.

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

Post time to comments.

Monday, June 1, 2009

02 June 2009

Overhead Squat 5-5-5-5-5 reps.

Post loads to comments.

or

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

01 June 2009

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Compare to 081009.

or

For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Post load and total time to comments.

Saturday, May 30, 2009

31 May 2009

Rest Day

or

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Friday, May 29, 2009

30 May 2009

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 080409.

or

400m Lunges
For time

Thursday, May 28, 2009

29 May 2009

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 090412.

or


21-15-9
Tuck Jumps
Push ups
Sit-ups

For time

Wednesday, May 27, 2009

28 May 2009

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090128.

or

Ten sprints for time:

Run 100 meters

Tuesday, May 26, 2009

27 May 2009

Rest Day

Or

Shoulder Press
5-5-5-5-5

Monday, May 25, 2009

26 May 2009

"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.

Compare to 090303.

or

50 Burpies for time.

Sunday, May 24, 2009

25 May 2009

Run 5 K

Post time to comments.

Compare to 090408.

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.

Saturday, May 23, 2009

24 May 2009

"CFT"
1 Back Squat
1 Shoulder Press
1 Deadlift

Or

5 Rounds

20 Squats
20 Push-ups
20 Sit-ups

Friday, May 22, 2009

23 May 2009

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 comment

Thursday, May 21, 2009

22 May 2009

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

or

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Wednesday, May 20, 2009

21 May 2008

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Post time to comments.

or

For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

Post time to comments.

Tuesday, May 19, 2009

20 May 2009

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 081107.

or

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Monday, May 18, 2009

19 May 2009

Rest Day

or

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Sunday, May 17, 2009

18 May 2009

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 060722.

or

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Saturday, May 16, 2009

17 May 2009

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

or

Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.

Friday, May 15, 2009

16 May 2009

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 080508.

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.

Thursday, May 14, 2009

15 May 2009

Rest Day

or

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

Post time to comments.

Wednesday, May 13, 2009

14 May 2009

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 090331.

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

Tuesday, May 12, 2009

13 May 2009

"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 090209.

or

Front Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Monday, May 11, 2009

12 May 2009

Power clean 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, May 10, 2009

11 May 2009

Rest Day

or

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Saturday, May 9, 2009

10 May 2009

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 090203.

or

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Friday, May 8, 2009

09 May 2009

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090326.

or

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Thursday, May 7, 2009

08 May 2009

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 080918.

or

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Post time to comments.

Wednesday, May 6, 2009

07 May 2009

Rest Day

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

Post time to comments.

Tuesday, May 5, 2009

06 May 2009

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090225

or

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Post time to comments.

Monday, May 4, 2009

05 May 2009

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090319.

or

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments

Sunday, May 3, 2009

04 May 2009

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090325.

or

Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups

Post time to comments.

Saturday, May 2, 2009

03 May 2009

Rest Day

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.

02 May 2009

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

or

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Post load to comments.

Thursday, April 30, 2009

01 May 2009

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 081130.

or

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

Post loads to comments.

Wednesday, April 29, 2009

30 April 2009

"Elizabeth"

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

Post time to comments.

Compare to 090129.

or

5k Row

Tuesday, April 28, 2009

29 April 2009

Rest Day

or

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Monday, April 27, 2009

28 April 2009

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081201.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Sunday, April 26, 2009

27 April 2009

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Post time to comments.

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.

Saturday, April 25, 2009

26 April 2009

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

Post time to comments.

or

Three rounds for time of:
Row 500 meters
Bench press body weight, 30 reps

Post time to comments.

Friday, April 24, 2009

25 April 2009

Rest Day

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Thursday, April 23, 2009

24 April 2009

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 081228.


or

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Wednesday, April 22, 2009

23 April 2009

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 081219.

or

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

Tuesday, April 21, 2009

22 April 2009

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

Post loads to comments.

Compare to 090302.

or

Ten sprints for time:
Run 100 meters

Post best and worst time to comments.

Monday, April 20, 2009

21 April 2009

Rest Day

or

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Sunday, April 19, 2009

20 April 2009

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090313.

or

Five rounds for time of:
BW Deadlift 7 reps
Ring dip 10 reps

Post time to comments.

Saturday, April 18, 2009

19 April 2009

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 081225.

or


Power Clean 3-3-3-2-2-2-2 reps

Post loads to comments.

Friday, April 17, 2009

18 April 2009

For time:
100 Inverted burpees

Post time to comments.

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Thursday, April 16, 2009

17 April 2009

Rest Day

or

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Wednesday, April 15, 2009

16 April 2009

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

or

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Tuesday, April 14, 2009

15 April 2009

"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 090301.

or


"Strung-out, backwards, and upside down Fran"

For time:
Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps

Post time to comments.

Monday, April 13, 2009

14 April 2009

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

* female weight 105 scale as needed

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.

Sunday, April 12, 2009

13 April 2009

Rest Day

or

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Post time to comments.

Saturday, April 11, 2009

12 April 2009

Seven rounds for time of:
15 Push ups
25 Squats

Post time to comments.


*Gym will be closed for Easter so we posted a workout you can do from home.

Friday, April 10, 2009

11 April 2009

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Compare to 040501.

or

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

Thursday, April 9, 2009

10 April 2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090310.

or

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Wednesday, April 8, 2009

09 April 2009

Rest Day

or

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Tuesday, April 7, 2009

08 April 2009

Run 5 K

Post time to comments.

Compare to 090307.

or

Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps

Post time to comments.

Monday, April 6, 2009

07 April 2009

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 090206.

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Sunday, April 5, 2009

06 April 2009

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Compare to 040613

or

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Saturday, April 4, 2009

05 April 2009

Rest Day

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Friday, April 3, 2009

04 April 2009

Hang power clean and jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

or

21-18-15-12-9-6 and 3 rep rounds for time of:

35 lb. Dumbbell burpee, hang squat clean, thruster
Pull-ups

The "dumbbell burpee hang squat clean thruster" is a burpee with dumbbells followed by a hang squat clean and then a thruster.

Post time to comments.

Thursday, April 2, 2009

03 April 2009

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 080416.

or

Deadlift 5-5-5-5-5 reps.

Post load to comments.

Wednesday, April 1, 2009

02 April 2009

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Post time to comments.

Compare to 051106.

or

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

Tuesday, March 31, 2009

01 April 2009

Rest Day

or

5k Run

Monday, March 30, 2009

31 March 2009

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 090126.

or

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Sunday, March 29, 2009

30 March 2009

"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

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Saturday, March 28, 2009

29 March 2009

"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 081231.

or

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment.

Friday, March 27, 2009

28 March 2009 * Gavins Birthday :)

Rest Day

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.

Thursday, March 26, 2009

27 March 2009

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Compare to 040601.

or

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Post time to comments.

Wednesday, March 25, 2009

26 March 2009

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 08040

or

Power clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Tuesday, March 24, 2009

25 March 2009

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090222.

or

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Post rounds completed to comments.

Monday, March 23, 2009

24 March 2009

Rest Day

or

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Sunday, March 22, 2009

23 March 2009

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 080807.

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.

Saturday, March 21, 2009

22 March 2009

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 081125.

or

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Friday, March 20, 2009

21 March 2009

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.

or

In 20 minutes how many seconds of L-sit time can you total?

Post time to comments.

Thursday, March 19, 2009

20 March 2009

Rest Day

or

For time:
100 meter Walking lunge
800 meter Run
100 Squats

Post time to comments

Wednesday, March 18, 2009

19 March 2009

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090108.

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.

Tuesday, March 17, 2009

18 March 2009

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081216.

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.

Monday, March 16, 2009

17 March 2009

"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.

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

Post time to comments.

Sunday, March 15, 2009

16 March 2009

Rest Day

or

10k row

Post time to comments.

Saturday, March 14, 2009

15 March 2009

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

or

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Friday, March 13, 2009

14 March 2009

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Post time to comments.

Compare to 080809.

or

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

Thursday, March 12, 2009

13 March 2009

Back Squat 3-3-3-3-3 reps

Post loads to comments.

or

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Post time to comments.

Wednesday, March 11, 2009

12 March 2009

Rest Day

or

Three efforts for time of:
Run 800 meters

Post times to comments.

Rest between efforts.

Tuesday, March 10, 2009

11 March 2009

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Post rounds completed to comments.

or

Clean & Jerk:
1-1-1-1-1-1-1-1-1-1

Post load to comments.

Monday, March 9, 2009

10 March 2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090124.

or

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Sunday, March 8, 2009

09 March 2009

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Compare to 080121.

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, March 7, 2009

08 March 2009

Rest Day

or

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Friday, March 6, 2009

07 March 2009

5k run

Or

Bench Press
1-1-1-1-1-1-1

Thursday, March 5, 2009

06 March 2009

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

or

"Elizabeth"

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

Post time to comments.

Wednesday, March 4, 2009

05 March 2009

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

or

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Tuesday, March 3, 2009

04 March 2009

Rest Day

or

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Monday, March 2, 2009

03 March 2009

"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 090125.

or

For time:

Run 1 mile.
Bench Press bodyweight 21 reps.

Rest, repeat second set without timing it (off clock).

Sunday, March 1, 2009

02 March 2009

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

Post loads to comments

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.

Saturday, February 28, 2009

01 March 2009

"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 081117.

or

Front Squat 10-10-10-10-10 reps.

Post loads to comments.

Friday, February 27, 2009

28 February 2009

Rest Day

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.

Thursday, February 26, 2009

27 February 2009

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Compare to 040817.

or

Deadlift

3-2-2-1-1-1-1

Wednesday, February 25, 2009

26 February 2009

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Compare to 040613.

or

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

Tuesday, February 24, 2009

25 February 2009

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Monday, February 23, 2009

24 February 2009

Rest Day

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, February 22, 2009

23 February 2009

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.

or

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

Saturday, February 21, 2009

22 February 2009

Front squat 3-3-3-3-3 reps

Post loads to comments.


or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Friday, February 20, 2009

21 February 2009

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Compare to 080205.

or

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Thursday, February 19, 2009

20 February 2009

REST DAY

or

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Post rounds completed to comments.

Wednesday, February 18, 2009

19 February 2009

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.

Compare to 071028.

or

Run or Row 5K

Post time to comments.

Tuesday, February 17, 2009

18 February 2009

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 081102.

or

Five rounds for time of:
Run 400 meters
25 Back extensions

Post time to comments.

Monday, February 16, 2009

17 February 2009

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081028.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Sunday, February 15, 2009

16 February 2009

Rest Day

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, February 14, 2009

15 February 2009

Row 500meters
21 burpees
Run 400 meters


or

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Friday, February 13, 2009

14 February 2009

Happy Valentines Day

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

Compare to 080228.

or

Ten sprints for time:
Run 100 meters

Post best and worst time to comments.

Thursday, February 12, 2009

13 February 2009

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 081203.

or

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Wednesday, February 11, 2009

12 February 2009

Rest Day

Or

150 Burpees for time

Tuesday, February 10, 2009

11 February 2009

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

Compare to 080628.

or

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Monday, February 9, 2009

10 February 2009

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

Post loads to comments.

Compare to 080819

or

Run 5 K

Sunday, February 8, 2009

09 February 2009

"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 081221.

or

Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

Post time to comments.

Saturday, February 7, 2009

08 February 2009

Rest Day

or

Deadlift
1-1-1-1-1-1-1

Friday, February 6, 2009

07 February 2009

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Compare to 040525.

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, February 5, 2009

06 February 2009

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 081229

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.

Wednesday, February 4, 2009