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.
Compare to 051220.
or
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Wednesday, September 30, 2009
Tuesday, September 29, 2009
30 September 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 090415.
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.
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 090415.
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.
Monday, September 28, 2009
29 September 2009
Snatch 1-1-1-1-1-1-1 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.
Sunday, September 27, 2009
28 September 2009
Rest Day
or
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Post time to comments.
or
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Post time to comments.
Saturday, September 26, 2009
27 September 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 090825.
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.
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 090825.
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.
Friday, September 25, 2009
26 September 2009
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 090419.
or
The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:
Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 090419.
or
The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:
Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps
Thursday, September 24, 2009
25 September 2009
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Compare to 081014.
or
Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups
Post time to comments
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Compare to 081014.
or
Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups
Post time to comments
Wednesday, September 23, 2009
24 September 2009
Rest Day
or
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Post time 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.
Tuesday, September 22, 2009
23 September 2009
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Compare to 080910.
or
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Compare to 080910.
or
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
Monday, September 21, 2009
22 September 2009
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
or
Front Squat 5-5-5-5-5 reps
Post loads to comments.
Post loads to comments.
or
Front Squat 5-5-5-5-5 reps
Post loads to comments.
Sunday, September 20, 2009
21 September 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 090705.
or
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 commen
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 090705.
or
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 commen
Saturday, September 19, 2009
20 September 2009
Rest Day
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.
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.
Friday, September 18, 2009
19 September 2009
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Post time to comments.
or
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Handstand push-ups
L-pull-ups
Post time to comments.
or
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Thursday, September 17, 2009
18 September 2009
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090712.
or
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090712.
or
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Wednesday, September 16, 2009
17 September 2009
"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post time to comments.
Compare to 060615.
or
Three rounds for time of:
Row 500 meters
50 Wall Ball shots
Post time to comments.
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post time to comments.
Compare to 060615.
or
Three rounds for time of:
Row 500 meters
50 Wall Ball shots
Post time to comments.
Tuesday, September 15, 2009
16 September 2009
Rest Day
or
"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
"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.
Monday, September 14, 2009
15 September 2009
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090623.
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.
Post loads to comments.
Compare to 090623.
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.
Sunday, September 13, 2009
14 September 2009
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 081209.
or
Row 2K
Post time to comments.
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 081209.
or
Row 2K
Post time to comments.
Saturday, September 12, 2009
13 September 2009
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 090516.
or
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 090516.
or
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Friday, September 11, 2009
11 September 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.
Compare to 090526.
or
Front squat 3-3-3-3-3 reps
Post loads 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.
Compare to 090526.
or
Front squat 3-3-3-3-3 reps
Post loads to comments.
Wednesday, September 9, 2009
10 September 2009
Push Jerk 3-3-3-3-3 reps
Post loads to comments.
or
Three efforts for time of:
Run 800 meters
Post times to comments.
Post loads to comments.
or
Three efforts for time of:
Run 800 meters
Post times to comments.
Tuesday, September 8, 2009
09 September 2009
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
Compare to 090517.
or
For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups
Post time to comments.
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
Compare to 090517.
or
For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups
Post time to comments.
Monday, September 7, 2009
Sunday, September 6, 2009
07 September 2009
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090629.
or
For time:
150 Burpees
Post time to comments.
These are from completely prone to jumping and touching an object eight inches above maximum reach.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090629.
or
For time:
150 Burpees
Post time to comments.
These are from completely prone to jumping and touching an object eight inches above maximum reach.
Saturday, September 5, 2009
06 September 2009
6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.
Compare to 041027.
or
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.
Compare to 041027.
or
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Friday, September 4, 2009
05 September 2009
Clean and Jerk 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.
Thursday, September 3, 2009
04 September 2009
Rest Day
or
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
or
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Wednesday, September 2, 2009
03 September 2009
Run 5 K
Post time to comments.
Compare to 090720
or
Shoulder Press 3-3-3-3-3 reps
Post loads to comments.
Post time to comments.
Compare to 090720
or
Shoulder Press 3-3-3-3-3 reps
Post loads to comments.
Tuesday, September 1, 2009
02 September 2009
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 090430.
or
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Post time to comments.
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 090430.
or
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Post time to comments.
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