"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 091110.
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, December 31, 2009
Wednesday, December 30, 2009
31 December 2009
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 091116.
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.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 091116.
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.
Tuesday, December 29, 2009
Monday, December 28, 2009
29 December 2009
Row 5K.
Post time to comments.
Compare to 091227.
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 time to comments.
Compare to 091227.
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.
Sunday, December 27, 2009
28 December 2009
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090929.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Post loads to comments.
Compare to 090929.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Saturday, December 26, 2009
Friday, December 25, 2009
26 December 2009
Rest Day
or
Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
or
Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
Thursday, December 24, 2009
25 December 2009
Merry Christmas
Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
or
Rest
Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
or
Rest
Wednesday, December 23, 2009
24 December 2009
Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
or
Five rounds for time of:
Run 400 meters
95 pound hang squat clean 15 reps
Post time to comments.
Post total load (add up all six barbell loads) to comments.
or
Five rounds for time of:
Run 400 meters
95 pound hang squat clean 15 reps
Post time to comments.
Tuesday, December 22, 2009
23 December 2009
Front Squat 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
or
100 Pull-ups
Post time to comments.
Post total load (add up all six barbell loads) to comments.
or
100 Pull-ups
Post time to comments.
Monday, December 21, 2009
22 December 2009
Rest Day
or
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
or
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
Sunday, December 20, 2009
21 December 2009
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
or
21-15- and 9 reps of:
Bench press 135 lbs
Pull-ups
Post time to comments.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
or
21-15- and 9 reps of:
Bench press 135 lbs
Pull-ups
Post time to comments.
Saturday, December 19, 2009
20 December 2009
Three rounds for time of:
5 Ascents of a 15' rope
21 Ring dips
50 Squats
Post time to comments.
or
Overhead Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
5 Ascents of a 15' rope
21 Ring dips
50 Squats
Post time to comments.
or
Overhead Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Friday, December 18, 2009
19 December 2009
Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters
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.
135 pound Thruster, 15 reps
Run 400 meters
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.
Thursday, December 17, 2009
Wednesday, December 16, 2009
17 December 2009
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090217.
or
Front Squat 10-10-10-10-10 reps
Post loads to comments.
Post loads to comments.
Compare to 090217.
or
Front Squat 10-10-10-10-10 reps
Post loads to comments.
Tuesday, December 15, 2009
16 December 2009
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments.
or
Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
*Row 1k between cleans
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments.
or
Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
*Row 1k between cleans
Monday, December 14, 2009
15 December 2009
Back Squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090420.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
* Row 1ks between the BS.
Post loads to comments.
Compare to 090420.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
* Row 1ks between the BS.
Sunday, December 13, 2009
Saturday, December 12, 2009
13 December 2009
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell
Post rounds and fractions of rounds completed to comments.
or
Thruster 1-1-1-1-1-1-1 reps
Post loads to comment.
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell
Post rounds and fractions of rounds completed to comments.
or
Thruster 1-1-1-1-1-1-1 reps
Post loads to comment.
Friday, December 11, 2009
12 December 2009
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091104.
or
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091104.
or
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Thursday, December 10, 2009
11 December 2009
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
or
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Row 750 meters
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
or
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Row 750 meters
Wednesday, December 9, 2009
10 December 2009
Rest Day
or
Five rounds for time of:
7 Muscle-ups
Run 400 meters
Post time to comments.
or
Five rounds for time of:
7 Muscle-ups
Run 400 meters
Post time to comments.
Tuesday, December 8, 2009
09 December 2009
Run 5K
Post time to comments.
Compare to 091109.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
* If rowing you can add 500s between lift.
Post time to comments.
Compare to 091109.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
* If rowing you can add 500s between lift.
Monday, December 7, 2009
08 December 2009
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
Post time to comments.
or
Row 2500m
20 Back Squat BW
Row 1500m
10 Back Squat BW
Row 1000m
5 Back Squat BW
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
Post time to comments.
or
Row 2500m
20 Back Squat BW
Row 1500m
10 Back Squat BW
Row 1000m
5 Back Squat BW
Sunday, December 6, 2009
07 December 2009
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090318.
*If doing the rowing challenge row 500 after each lift not for time make sure you recover for the lift.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Post loads to comments.
Compare to 090318.
*If doing the rowing challenge row 500 after each lift not for time make sure you recover for the lift.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
06 December 2009
Rest Day
or
Five rounds for time of:
Row 1000 meters
75 pound Sumo deadlift high-pull, 7 reps
75 pound Thruster, 7 reps
Post time to comments.
or
Five rounds for time of:
Row 1000 meters
75 pound Sumo deadlift high-pull, 7 reps
75 pound Thruster, 7 reps
Post time to comments.
Friday, December 4, 2009
05 December 2009
Lumberjack 20 Memorial Workout
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Post time to comments.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Post time to comments.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Thursday, December 3, 2009
04 December 2009
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Post time to comments.
or
Five rounds for time of:
50 Squats
100 Rope jumps
Post time to comments.
or
5k Row
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Post time to comments.
or
Five rounds for time of:
50 Squats
100 Rope jumps
Post time to comments.
or
5k Row
Wednesday, December 2, 2009
03 December 2009
Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
Post time to comments.
or
Deadlift 3-3-3-3-3 reps.
Post loads to comments.
Run 800m
155 pound Power cleans, 21 reps
Post time to comments.
or
Deadlift 3-3-3-3-3 reps.
Post loads to comments.
Tuesday, December 1, 2009
02 December 2009
Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)
Post time to comments.
or
3 Rounds
1500m Row
25 Back ext
15 SP
* for SP pick a weight between 55#-95#
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)
Post time to comments.
or
3 Rounds
1500m Row
25 Back ext
15 SP
* for SP pick a weight between 55#-95#
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