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.

30 April 2009

"Elizabeth"

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

Post time to comments.

Compare to 090129.

or

5k Row

29 April 2009

Rest Day

or

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

Post loads to comments.

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.

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.

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.

25 April 2009

Rest Day

or

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

Post loads and body weight to comments.

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.

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.

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.

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.

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.

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.

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.

17 April 2009

Rest Day

or

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

Post loads to comments.

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.

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.

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.

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.

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.

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.

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.

09 April 2009

Rest Day

or

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

Post loads to comments.

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.

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

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.

05 April 2009

Rest Day

or

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

Post loads and body weight to comments.

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.

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.

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.