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.
Tuesday, June 30, 2009
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.
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.
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
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.
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.
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.
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
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.
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.
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.
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
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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)
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.
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
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
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.
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.
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.
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.
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