Rest Day
or
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Monday, November 30, 2009
Sunday, November 29, 2009
30 November 2009
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090915.
or
2000m Row
21 BW BP
1500m Row
15 BW BP
500m Row
9 BW BP
Post loads to comments.
Compare to 090915.
or
2000m Row
21 BW BP
1500m Row
15 BW BP
500m Row
9 BW BP
Saturday, November 28, 2009
29 November 2009
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Compare to 090221.
or
Row 2500m
Rest 5 min
Row 2500
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Compare to 090221.
or
Row 2500m
Rest 5 min
Row 2500
Friday, November 27, 2009
28 November 2009
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 090812.
or
1250m Row
21 HPC 95#
1250m Row
15 HPC 95#
1250m Row
9 HPC 95#
1250m Row
*65# for females
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 090812.
or
1250m Row
21 HPC 95#
1250m Row
15 HPC 95#
1250m Row
9 HPC 95#
1250m Row
*65# for females
Thursday, November 26, 2009
Wednesday, November 25, 2009
26 November 2009
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Post rounds completed to comments.
or
5k Row/Run
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Post rounds completed to comments.
or
5k Row/Run
Tuesday, November 24, 2009
25 November 2009
400 meter Walking lunge
Post time and number of steps to comments.
Compare to 071216
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Post time and number of steps to comments.
Compare to 071216
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Monday, November 23, 2009
24 November 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.
or
Five rounds for time of:
100 ft Walking lunge
15 Handstand push-ups
Post time to comments.
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
or
Five rounds for time of:
100 ft Walking lunge
15 Handstand push-ups
Post time to comments.
Sunday, November 22, 2009
Saturday, November 21, 2009
22 November 2009
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post rounds completed 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.
25 Burpees
Body weight back squat, 15 reps
Post rounds completed 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.
Friday, November 20, 2009
21 November 2009
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time and weight used for pull-ups to comments.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time and weight used for pull-ups to comments.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Thursday, November 19, 2009
20 November 2009
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
or
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Post time to comments.
Post loads to comments.
or
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Post time to comments.
Wednesday, November 18, 2009
19 November 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
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
or
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
Tuesday, November 17, 2009
18 November 2009
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 090430.
or
Shoulder press 3-3-3-3-3 reps
Post loads to comments
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 090430.
or
Shoulder press 3-3-3-3-3 reps
Post loads to comments
Monday, November 16, 2009
17 November 2009
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 090213.
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.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 090213.
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.
Sunday, November 15, 2009
16 November 2009
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 090926.
or
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 090926.
or
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Saturday, November 14, 2009
15 November 2009
Rest Day
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Friday, November 13, 2009
14 November 2009
Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups
Post time to comments.
Compare to 060328.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
95 pound Push-jerk, 15 reps
15 L pull-ups
Post time to comments.
Compare to 060328.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Thursday, November 12, 2009
13 November 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 090630.
or
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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 090630.
or
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Wednesday, November 11, 2009
12 November 2009
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090905.
or
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Post time to comments.
Post loads to comments.
Compare to 090905.
or
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Post time to comments.
Tuesday, November 10, 2009
Monday, November 9, 2009
10 November 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 090824.
or
Clean and Jerk 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 090824.
or
Clean and Jerk 3-3-3-3-3 reps
Post loads to comments.
Sunday, November 8, 2009
09 November 2009
Run 5 K
Post time to comments.
Compare to 091009.
or
Hang squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Post time to comments.
Compare to 091009.
or
Hang squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Saturday, November 7, 2009
08 November 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 090719.
or
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
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 090719.
or
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Friday, November 6, 2009
Thursday, November 5, 2009
06 November 2009
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to 070109.
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.
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to 070109.
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.
Wednesday, November 4, 2009
05 November 2009
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.
Compare to 090813.
or
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
Post time to comments.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 090813.
or
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
Post time to comments.
Tuesday, November 3, 2009
04 November 2009
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091013.
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.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091013.
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.
Monday, November 2, 2009
Sunday, November 1, 2009
02 November 2009
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
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.
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
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.
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