Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090810.
or
Overhead squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Saturday, October 31, 2009
Friday, October 30, 2009
31 October 2009
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
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.
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
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.
Thursday, October 29, 2009
30 October 2009
Rest Day
or
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
or
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Wednesday, October 28, 2009
29 October 2009
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 090914.
or
Thruster 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 090914.
or
Thruster 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Tuesday, October 27, 2009
28 October 2009
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 090510.
or
50-40-30-20 and 10 rep rounds of:
Wall-ball, 20 pound ball
Slam-ball, 20 pound ball
Post time to comments.
Post loads to comments.
Compare to 090510.
or
50-40-30-20 and 10 rep rounds of:
Wall-ball, 20 pound ball
Slam-ball, 20 pound ball
Post time to comments.
Monday, October 26, 2009
27 October 2009
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090826.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090826.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Sunday, October 25, 2009
Saturday, October 24, 2009
25 October 2009
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 090522.
or
Front Squat 5-5-5-5-5 reps
Post loads to comments.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 090522.
or
Front Squat 5-5-5-5-5 reps
Post loads to comments.
Friday, October 23, 2009
24 October 2009
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090922.
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
Post loads to comments.
Compare to 090922.
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, October 22, 2009
23 October 2009
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Compare to 080312.
or
How many times can you take 135 pounds from ground to overhead in 10 minutes?
Post method and reps to comments.
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Compare to 080312.
or
How many times can you take 135 pounds from ground to overhead in 10 minutes?
Post method and reps to comments.
Wednesday, October 21, 2009
Tuesday, October 20, 2009
21 October 2009
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments.
Compare to 040513.
or
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments.
Compare to 040513.
or
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Monday, October 19, 2009
20 October 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 090809.
or
Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps
Post time to comments.
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 090809.
or
Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps
Post time to comments.
Sunday, October 18, 2009
19 October 2009
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 090830.
or
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Post time to comments.
Post loads and body weight to comments.
Compare to 090830.
or
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Post time to comments.
Saturday, October 17, 2009
18 October 2009
Rest Day
or
Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
or
Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
Friday, October 16, 2009
17 October 2009
"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Post time to comments.
or
21-15-9 of:
95 pound overhead squats
Burpees
Post time to comments.
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Post time to comments.
or
21-15-9 of:
95 pound overhead squats
Burpees
Post time to comments.
Thursday, October 15, 2009
16 October 2009
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Compare to 090227.
or
"Randy"
75 pound Power snatch, 75 reps for time.
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Compare to 090227.
or
"Randy"
75 pound Power snatch, 75 reps for time.
Wednesday, October 14, 2009
15 October 2009
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
Post time to comments.
Compare to 060131.
or
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Post time to comments.
135 pound Hang squat clean, 15 reps
30 Push-ups
Post time to comments.
Compare to 060131.
or
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Post time to comments.
Tuesday, October 13, 2009
Monday, October 12, 2009
13 October 2009
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090907.
or
Three rounds for time of:
Run 800 meters
50 Pull-ups
Post time to comments.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090907.
or
Three rounds for time of:
Run 800 meters
50 Pull-ups
Post time to comments.
Sunday, October 11, 2009
12 October 2009
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
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
21-15-9 reps of:
Clean 135 pounds
Ring dips
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
Saturday, October 10, 2009
11 October 2009
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 090213
or
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Post time to comments.
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 090213
or
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Post time to comments.
Friday, October 9, 2009
Thursday, October 8, 2009
09 October 2009
Run 5 K
Post time to comments.
Compare to 090903
or
Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps
Post loads to comments
Post time to comments.
Compare to 090903
or
Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps
Post loads to comments
Wednesday, October 7, 2009
08 October 2009
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Post rounds completed to comments.
Compare to 040525.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Tuesday, October 6, 2009
07 October 2009
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090713.
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.
Monday, October 5, 2009
06 October 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.
Sunday, October 4, 2009
05 October 2009
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090717.
or
5 rounds for time
400m run
25 back extensions
Post time to comments.
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090717.
or
5 rounds for time
400m run
25 back extensions
Post time to comments.
Saturday, October 3, 2009
04 October 2009
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds Sit-ups Back extensions
Post time to comments.
or
5 rounds for time of: 500 meter Row 50 Squats 30 Back extensions
Post time to comments.
Friday, October 2, 2009
03 October 2009
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.
Compare to 021130.
or
Overhead squats
3, 3, 3, 3, 3, 3, 3
Post weights in comments.
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.
Compare to 021130.
or
Overhead squats
3, 3, 3, 3, 3, 3, 3
Post weights in comments.
Thursday, October 1, 2009
02 October 2009
Rest Day
or
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
Post time to comments.
or
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
Post time to comments.
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