Rest Day
or
5k Run
Tuesday, March 31, 2009
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.
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.
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.
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.
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.
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.
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.
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
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.
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.
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.
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
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.
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.
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.
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
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.
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.
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.
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.
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.
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.
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.
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
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
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.
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.
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.
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).
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.
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.
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