"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
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Saturday, January 31, 2009
Friday, January 30, 2009
31 January 2008
Rest Day
or
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
or
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
Thursday, January 29, 2009
30 January 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 081119.
or
Shoulder Press 5-5-5-5-5 reps
Post loads to comments.
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 081119.
or
Shoulder Press 5-5-5-5-5 reps
Post loads to comments.
Wednesday, January 28, 2009
29 January 2009
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 081026.
or
Front Squat 5-5-5-5-5 reps
Post loads to comments.
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 081026.
or
Front Squat 5-5-5-5-5 reps
Post loads to comments.
Tuesday, January 27, 2009
28 January 2009
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 081101.
or
"Jackie"
For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
Post time to comments.
Post loads to comments.
Compare to 081101.
or
"Jackie"
For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
Post time to comments.
Monday, January 26, 2009
27 January 2009
Rest Day
or
Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
Post time to comments.
or
Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
Post time to comments.
Sunday, January 25, 2009
26 January 2009
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 080402.
or
Clean and Jerk
1-1-1-1-1-1-1
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 080402.
or
Clean and Jerk
1-1-1-1-1-1-1
Saturday, January 24, 2009
25 January 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 081004.
or
"Josh"
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Post time to comments.
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 081004.
or
"Josh"
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Post time to comments.
Friday, January 23, 2009
24 January 2009
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 081025.
or
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 081025.
or
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Thursday, January 22, 2009
Wednesday, January 21, 2009
22 January 2009
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.
Compare to 070113.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Compare to 070113.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Tuesday, January 20, 2009
21 January 2009
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
Compare to 070713.
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.
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
Compare to 070713.
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, January 19, 2009
20 January 2009
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
Compare to 081126.
or
Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups
Post time to comments.
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
Compare to 081126.
or
Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups
Post time to comments.
Sunday, January 18, 2009
19 January 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.
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, January 17, 2009
18 January 2009
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
or
Bench Press 3-3-3-3-3-3-3 reps
Post loads to comments.
Post loads to comments.
or
Bench Press 3-3-3-3-3-3-3 reps
Post loads to comments.
Friday, January 16, 2009
Thursday, January 15, 2009
16 January 2009
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Post time to comments.
Compare to 080811.
or
Split Jerk 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Post time to comments.
Compare to 080811.
or
Split Jerk 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Wednesday, January 14, 2009
15 January 2009
Rest Day
or
Five rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
Post time to comments.
or
Five rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
Post time to comments.
Tuesday, January 13, 2009
14 January 2009
Overhead squat 3-3-3-3-3 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.
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.
Monday, January 12, 2009
13 January 2009
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
Post time to comments.
or
Three rounds for time of:
Run 800 meters
50 Pull-ups
Post time to comments.
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
Post time to comments.
or
Three rounds for time of:
Run 800 meters
50 Pull-ups
Post time to comments.
Sunday, January 11, 2009
12 January 2009
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Post time to comments.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Virtual shoveling [wmv] [mov]
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Post time to comments.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Saturday, January 10, 2009
11 January 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.
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, January 9, 2009
10 January 2009
Run 5 K
Post time to comments.
Compare to 081121.
or
Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps
Post time to comments.
Run 400 meters each round for rowing substitution.
Post time to comments.
Compare to 081121.
or
Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps
Post time to comments.
Run 400 meters each round for rowing substitution.
Thursday, January 8, 2009
09 January 2009
Front Squat 5-5-5-5-5 reps
Post loads to comments.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Post loads to comments.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Wednesday, January 7, 2009
08 January 2009
THURSDAY 090108
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 060107.
or
Five rounds for time of:
Run 400 meters
25 Back extensions
Post time to comments.
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 060107.
or
Five rounds for time of:
Run 400 meters
25 Back extensions
Post time to comments.
Tuesday, January 6, 2009
07 January 2009
Rest Day
or
WOD
"Something Special"
3 Rounds for time:
500 meter row
25 Double-leg mountain climbers
100 Shoulder touches from the push-up position
25 Burpees
Double-leg mountain climbers: Start position begins in the up portion of the push-up. One repetition constitutes bringing both feet forward to rest under the chest (hands will remain in place supporting the body) and finishes with bringing both feet back to the start position.
Shoulder touches: Start position begins in the up portion of the push-up. One repetition constitutes touching the right shoulder with the right hand while the left hand and feet maintain the integrity of the push-up up position. Alternate each repetition (should mimic running on your hands in place).
* You can blame Michael for this one.
or
WOD
"Something Special"
3 Rounds for time:
500 meter row
25 Double-leg mountain climbers
100 Shoulder touches from the push-up position
25 Burpees
Double-leg mountain climbers: Start position begins in the up portion of the push-up. One repetition constitutes bringing both feet forward to rest under the chest (hands will remain in place supporting the body) and finishes with bringing both feet back to the start position.
Shoulder touches: Start position begins in the up portion of the push-up. One repetition constitutes touching the right shoulder with the right hand while the left hand and feet maintain the integrity of the push-up up position. Alternate each repetition (should mimic running on your hands in place).
* You can blame Michael for this one.
Monday, January 5, 2009
06 January 2009
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Post time to comments.
or
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Post time to comments.
or
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Sunday, January 4, 2009
05 January 2009
Hang power clean 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.
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.
Saturday, January 3, 2009
04 January 2009
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 081129.
or
400 meter Walking lunge
Post time and number of steps to comments.
Post loads to comments.
Compare to 081129.
or
400 meter Walking lunge
Post time and number of steps to comments.
Friday, January 2, 2009
03 January 2009
Rest Day
or
For time:
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters
Post time to comments.
or
For time:
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters
Post time to comments.
Thursday, January 1, 2009
02 January 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.
*women's weight 95
Post number of minutes completed to comments.
Compare to 081002.
or
"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats
OR
"Maggie"
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs
Post time to comments
Use as many sets each minute as needed.
*women's weight 95
Post number of minutes completed to comments.
Compare to 081002.
or
"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats
OR
"Maggie"
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs
Post time to comments
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