Saturday, January 31, 2009

01 February 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

"Annie"

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

Post time to comments.

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.

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.

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.

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.

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.

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

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.

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

Thursday, January 22, 2009

23 January 2009

Rest Day

or

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

Post loads to comments.

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.

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.

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.

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.

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.

Friday, January 16, 2009

17 January 2009

10k Run

Or

Shoulder Press

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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