Wednesday, December 15, 2010

16 December 2010

Three rounds of:
10 Weighted pull-ups
30 Back extensions

Post time to comments.

or

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

15 December 2010

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

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Tuesday, December 14, 2010

14 December 2010

Three rounds of:
10 Deadlifts
30 GHD situps

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.

Monday, December 13, 2010

13 December 2010

Rest day

or

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Post time to comments.

12 December 2010

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Post time to comments.

11 December 2010

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps to comments.

Friday, December 10, 2010

10 December 2010

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.

or


"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post loads to comments.

Wednesday, December 8, 2010

09 December 2010

Rest Day

or

"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.

08 December 2010

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Post time to comments.

Tuesday, December 7, 2010

07 December 2010

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Post load to comments.

or

"Easy" Mary

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

Post number of rounds to comments.

Sunday, December 5, 2010

06 December 2010

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Post time to comments.

or

Back squats 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

05 December 2010

Rest day.

Or

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Saturday, December 4, 2010

04 December 2010

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post load to comments.

or

Run 10k

Post time to comments.

Friday, December 3, 2010

03 December 2010

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Post time to comments.

or

Back squat x 100 reps

Post load to comments.

02 December 2010

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Post time to comments.

Tuesday, November 30, 2010

01 December 2010

Rest Day

or

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

30 November 2010

"Thompson"

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

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

Post rounds to comments.

Sunday, November 28, 2010

29 November 2010

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Compare to 100403.

Post times to comment.

or

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Post time to comments.

I

Saturday, November 27, 2010

28 November 2010

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post score to comments.

or

Deadlift 3-3-3-3-3-3-3 reps

Post load to comments.

Friday, November 26, 2010

27 November 2010

Rest Day

or

Shoulder Press 3-3-3-3-3-3-3 reps

Post load to comments.

26 November 2010

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

or

For time:
100 L-Pull-ups

Post time to comments.

Thursday, November 25, 2010

25 November 2010

"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.

or

5k run.

Post time to comments.

24 November 2010

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

23 November 2010

Rest Day.

22 November 2010

Push press 3-3-3-3-3-3-3 reps

Post load to comments.

21 November 2010

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Post time to comments.

20 November 2010

Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Post time to comments.

Friday, November 19, 2010

19 November 2010

Rest Day

or

3km swim.

Post time to comments.

Wednesday, November 17, 2010

18 November 2010

Hang power clean 3-3-3-3-3-3-3 reps

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Tuesday, November 16, 2010

16 November 2010

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post load to comments.

or

Five rounds for time of:
Run 400 meters
25 Back extensions

Post time to comments.

Monday, November 15, 2010

15 November 2010

Rest Day

or

Power Snatch 3-3-3-3-3-3-3

Post load to comments.

Saturday, November 13, 2010

14 November 2010

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

or

Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders

Post time to comments.

Friday, November 12, 2010

13 November 2010

"Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

or

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

12 November 2010

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

or

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

Wednesday, November 10, 2010

11 November 2010

Rest Day

or

Choose a Hero Workout

Tuesday, November 9, 2010

10 November 2010

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

or

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Monday, November 8, 2010

09 November 2010

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

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.

08 November 2010

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Post time to comments.

or

150 burpees

Post time to comments.

07 November 2010

Rest Day

or

Row 10k

Post time to comments.

06 November 2010

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

Post rounds to comments.

or

Deadlift 1-1-1-1-1-1-1-1-1-1-1

Post load to comments.

Friday, November 5, 2010

05 November 2010

"Lumberjack 20"

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

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Thursday, November 4, 2010

04 November 2010

Snatch one rep every minute on the minute for 15 minutes.

or

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Wednesday, November 3, 2010

03 November 2010

Rest Day

or

Dumbbell shoulder press, 5-5-5-5-5 reps.

Post load to comments.

Monday, November 1, 2010

02 November 2010

"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.

or

Complete as many rounds as possible in 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.

01 November 2010

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

Post time to comments.

or

Weighted pull-ups 3-3-3-3-3-3-3 reps

Post loads to comments.

Sunday, October 31, 2010

31 October 2010

55 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Post time to comments.

or

1.5 pood kettlebell snatch, 100 reps (alternate sides each rep)

Post time to comments.

30 October 2010

Rest Day

or

Power clean 3-3-3-3-3-3-3 reps

Post load to comments.

Thursday, October 28, 2010

29 October 2010

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

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, October 27, 2010

28 October 2010

5k Run

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.

27 October 2010

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Post rounds to comments.

or

5k run

Post time to comments.

Monday, October 25, 2010

26 October 2010

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.

25 October 2010

Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

or

Power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post load to comments.

Saturday, October 23, 2010

24 October 2010

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

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.

Friday, October 22, 2010

23 October 2010

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

or


Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Thursday, October 21, 2010

22 October 2010

Rest Day

or

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Post time to comments.

21 October 2010

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

or

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Tuesday, October 19, 2010

20 October 2010

Thruster 1-1-1-1-1-1-1 reps

or

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.

Monday, October 18, 2010

19 October 2010

"Bulger"

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

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

Sunday, October 17, 2010

18 October 2010

Rest Day

or

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

17 October 2010

"Forrest"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

or

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

16 October 2010

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Thursday, October 14, 2010

15 October 2010

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees


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, October 13, 2010

Tuesday, October 12, 2010

13 October 2010

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

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.

12 October 2010

Snatch balance 1-1-1-1-1-1-1

or


Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Monday, October 11, 2010

11 October 2010

Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

or

dumbbell power snatch x 100 reps

Pick slightly heavy weight. Alternate sides each rep (total 50 left, 50 right).

Post time and weight to comments.

Sunday, October 10, 2010

10 October 2010

Rest day

or

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

09 October 2010

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

or

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Post rounds completed to comments.

Saturday, October 9, 2010

08 October 2010

Front squat 1-1-1-1-1-1-1 reps

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Thursday, October 7, 2010

07 October 2010

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

or

5K Row

Wednesday, October 6, 2010

06 October 2010

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.

Tuesday, October 5, 2010

05 October 2010

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

or

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Post time to comments.

Monday, October 4, 2010

04 October 2010

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Post time to comments.

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Sunday, October 3, 2010

03 October 2010

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

Post time to comments.

or

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post load to comments

Saturday, October 2, 2010

02 October 2010

Rest Day

or

"Warrick"

Advanced
15-12-9-6-3
Wall ball #14
Step ups

Post time to comments.

Friday, October 1, 2010

01 October 2010

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

or

5k row

Post time to comments.

Wednesday, September 29, 2010

30 September 2010

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

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.

*If you don't have access to a pull-up bar do push-ups instead.

Tuesday, September 28, 2010

29 September 2010

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box


or

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

28 September 2010

Rest Day

or

Back Squat

10x2

Sunday, September 26, 2010

27 September 2010

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

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.

Saturday, September 25, 2010

26 September 2010

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.

or

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Friday, September 24, 2010

25 September 2010

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

or

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.

Thursday, September 23, 2010

Wednesday, September 22, 2010

23 September 2010

Shoulder Press 3-3-3-3-3-3-3

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.

Tuesday, September 21, 2010

22 September 2010

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

or

Deadlift

7x3

Monday, September 20, 2010

21 September 2010

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

or

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time to comments.

20 September 2010

Rest Day

or

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Post load to comments.

Saturday, September 18, 2010

19 September 2010

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

or

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Friday, September 17, 2010

18 September 2010

Four rounds for time of:
Row 500 meters
Rest 3 minutes

or

21-15-9
Burpees and Sit Ups.

Thursday, September 16, 2010

17 September 2010

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

or


Run 3 K

Post time to comments.

Wednesday, September 15, 2010

16 September 2010

Rest Day

or

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment.

15 September 2010

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Compare to 100203.
Post time to comments.

or

500 Double Unders

Post time to comments.

Monday, September 13, 2010

14 September 2010

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


"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.

Sunday, September 12, 2010

13 September 2010

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

or

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Saturday, September 11, 2010

12 September 2010

Rest Day

or

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Friday, September 10, 2010

11 September 2010

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

or

Hero workout of choice

Thursday, September 9, 2010

10 September 2010

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

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, September 8, 2010

09 September 2010

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

or


For time:
150 Burpees

Post time to comments.

Tuesday, September 7, 2010

08 September 2010

Rest Day

or

10 x 100m sprints

Monday, September 6, 2010

07 September 2010

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Sunday, September 5, 2010

06 September 2010

Overhead Squat 3-3-3-3-3 reps

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Saturday, September 4, 2010

05 September 2010

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

or

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Friday, September 3, 2010

Thursday, September 2, 2010

03 September 2010

"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.

or

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Wednesday, September 1, 2010

02 September 2010

Split Jerk 1-1-1-1-1-1-1 reps

or

Shoulder Press 5-4-3-2-1-1-1

Tuesday, August 31, 2010

01 September 2010

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

or

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Monday, August 30, 2010

31 August 2010

Rest Day

or

5k Run

Sunday, August 29, 2010

30 August 2010

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press

or


"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Saturday, August 28, 2010

29 August 2010

Back Squat 3-3-3-3-3 reps

or


Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

Friday, August 27, 2010

28 August 2010

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

or

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Thursday, August 26, 2010

Wednesday, August 25, 2010

26 August 2010

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.

or

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Tuesday, August 24, 2010

25 August 2010

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

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.

Monday, August 23, 2010

24 August 2010

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

or


"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Sunday, August 22, 2010

23 August 2010

Rest Day

or


5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

Post time to comments.

Saturday, August 21, 2010

22 August 2010

400m Walking Lunge

Or

5k Row

Friday, August 20, 2010

21 August 2010

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

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.

Thursday, August 19, 2010

20 August 2010

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

or


"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Wednesday, August 18, 2010

19 August 2010

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.

Tuesday, August 17, 2010

18 August 2010

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

or

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Monday, August 16, 2010

17 August 2010

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Post distance to comments.

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.

Sunday, August 15, 2010

16 August 2010

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

or

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Saturday, August 14, 2010

15 August 2010

Rest Day

or


"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Friday, August 13, 2010

14 August 2010

Weighted pull-ups 1-1-1-1-1-1-1 reps

or

Shoulder Press 3-3-3-3-3 reps

Post loads to comments.

Thursday, August 12, 2010

13 August 2010

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

or

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Wednesday, August 11, 2010

12 August 2010

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

or


21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Post time to comments.

Tuesday, August 10, 2010

11 August 2010

Rest Day

or



Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Monday, August 9, 2010

10 August 2010

"ADAMBROWN"

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

or

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Sunday, August 8, 2010

09 August 2010

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

or

Complete as many rounds as possible in 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.

Saturday, August 7, 2010

08 August 2010

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

or

Three rounds for time of:
Row 500 meters
50 Wall Ball shots

Post time to comments.

Friday, August 6, 2010

07 August 2010

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.

Thursday, August 5, 2010

06 August 2010

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

or

Push press 3-2-2-2-1-1-1-1-1 reps

Post loads to comments

Wednesday, August 4, 2010

05 August 2010

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

or


400 meter Walking lunge

Post time and number of steps to comments.

Tuesday, August 3, 2010

04 August 2010

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Monday, August 2, 2010

03 August 2010

Rest Day

or


Clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Take each clean from the ground and catch in a squat.

Sunday, August 1, 2010

02 August 2010

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

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.

Saturday, July 31, 2010

01 August 2010

Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

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.

Friday, July 30, 2010

31 July 2010

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.

or

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Thursday, July 29, 2010

30 July 2010

Rest Day

or

50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box

Post time to comments.

Wednesday, July 28, 2010

29 July 2010

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

or

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Post time to comments.

Tuesday, July 27, 2010

28 July 2010

Run 5K

Post time to comments.

Compare to 100501.

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Monday, July 26, 2010

27 July 2010

"Roy"

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

or


"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Saturday, July 24, 2010

25 July 2010

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 091231.

or


"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Friday, July 23, 2010

24 July 2010

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

or

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Thursday, July 22, 2010

23 July 2010

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12' Wall climb
95 pound Overhead squat, 21 reps
12' Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
6 foot Wall jumps with burpee, 5 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.

OR

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Wednesday, July 21, 2010

22 July 2010

Rest Day

or

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Tuesday, July 20, 2010

21 July 2010

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

or


Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

20 July 2010

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

or

Karen

For Time:
150 Wallball shots, 20#

Sunday, July 18, 2010

19 July 2010

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Post time to comments.

Or

Thrusters

1-1-1-1-1-1-1

Post load to comments.

Saturday, July 17, 2010

18 July 2010

Rest Day

or


Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Friday, July 16, 2010

17 July 2010

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Post times to comments.

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.

Thursday, July 15, 2010

16 July 2010

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Compare to 091224.

or

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Wednesday, July 14, 2010

15 July 2010

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Post distance to comments.

or


Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Tuesday, July 13, 2010

14 July 2010

Rest Day

or

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

Post time to comments.

Monday, July 12, 2010

13 July 2010

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 100117.

or


Back Squat 5-5-5-5-5 reps

Post loads to comments.

Sunday, July 11, 2010

12 July 2010

"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 091129.

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Saturday, July 10, 2010

11 July 2010

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Post time to comments.

or

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Friday, July 9, 2010

10 July 2010

Rest Day

or

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Thursday, July 8, 2010

09 July 2010

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

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.

*updated from Apple store in Chicago

Wednesday, July 7, 2010

08 July 2010

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

Or

5k Row

Tuesday, July 6, 2010

07 July 2010

For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

or

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Monday, July 5, 2010

06 July 2010

Rest Day

or

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

Sunday, July 4, 2010

05 July 2010

"Luce"

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Post time to comments

or

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments

Saturday, July 3, 2010

04 July 2010

Bike 30K

Post time to comments.

or

Pick a Hero Workout

Friday, July 2, 2010

03 July 2010

Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

or

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Thursday, July 1, 2010

02 July 2010

Rest Day

or

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

Wednesday, June 30, 2010

01 July 2010

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

or

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Tuesday, June 29, 2010

30 June 2010

Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

or

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Monday, June 28, 2010

29 June 2010

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

or

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Sunday, June 27, 2010

28 June 2010

Rest Day

or

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Post time to comments.

Saturday, June 26, 2010

27 June 2010

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Friday, June 25, 2010

26 June 2010

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.

or

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Thursday, June 24, 2010

25 June 2010

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

or

Front Squat 10-10-10-10-10 reps

Post loads to comments.

Wednesday, June 23, 2010

24 June 2010

Rest Day

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.

Tuesday, June 22, 2010

23 June 2010

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

or

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Monday, June 21, 2010

22 June 2010

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

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.

Sunday, June 20, 2010

21 June 2010

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

or

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.

Saturday, June 19, 2010

20 June 2010

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.

Friday, June 18, 2010

19 June 2010

Overhead Squat 1-1-1-1-1-1-1 reps

or

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.

Thursday, June 17, 2010

18 June 2010

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

or

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Wednesday, June 16, 2010

17 June 2010

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

or

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.

Tuesday, June 15, 2010

16 June 2010

Rest Day

or

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Monday, June 14, 2010

15 June 2010

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

or

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Sunday, June 13, 2010

14 June 2010

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

or

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.

Saturday, June 12, 2010

13 June 2010

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

or

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Friday, June 11, 2010

12 June 2010

Rest Day

or

10k Row

Thursday, June 10, 2010

11 June 2010

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

or

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Wednesday, June 9, 2010

10 June 2010

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 090808

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.

Tuesday, June 8, 2010

09 June 2010

Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

or

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

Monday, June 7, 2010

08 June 2010

Rest Day

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Sunday, June 6, 2010

07 June 2010

For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 2 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 2 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 2 pood

or

Complete as many rounds as possible in 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.

Saturday, June 5, 2010

06 June 2010

For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters

or

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time to comments.

Friday, June 4, 2010

05 June 2010

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

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.

Thursday, June 3, 2010

04 June 2010

Rest Day

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Wednesday, June 2, 2010

03 June 2010

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Compare to 090703

or

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

Post time to comments.

02 June 2010

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round 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.

Monday, May 31, 2010

01 June 2010

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Compare to 070822

or

Run 5 K

Post time to comments.

Sunday, May 30, 2010

31 May 2010

Rest Day

or

Pick a Hero Workout

Saturday, May 29, 2010

30 May 2010

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

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.

Friday, May 28, 2010

29 May 2010

"Arnie"

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

or

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Post time to comments.

Thursday, May 27, 2010

28 May 2010

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Wednesday, May 26, 2010

27 May 2010

Rest Day

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Tuesday, May 25, 2010

26 May 2010

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Monday, May 24, 2010

25 May 2010

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

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.

Sunday, May 23, 2010

24 May 2010

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 091028

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.

Saturday, May 22, 2010

23 May 2010

Rest Day

or

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Friday, May 21, 2010

22 May 2010

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 090802.

or

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Thursday, May 20, 2010

21 May 2010

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 090709.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Wednesday, May 19, 2010

20 May 2010

For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Tuesday, May 18, 2010

19 May 2010

Rest Day

or

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Monday, May 17, 2010

18 May 2010

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 091029.

or

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Sunday, May 16, 2010

17 May 2010

"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 091023.

or

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

Saturday, May 15, 2010

16 May 2010

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 091112.

or

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

Friday, May 14, 2010

15 May 2010

Rest Day

or

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Thursday, May 13, 2010

14 May 2010

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 091113.

or

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

Wednesday, May 12, 2010

13 May 2010

"Karen"

For time:
150 Wallball shots, 20 pound ball

or

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Tuesday, May 11, 2010

12 May 2010

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

or

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
21 Pull-ups
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Post time to comments.

Monday, May 10, 2010

11 May 2010

Rest Day

or

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Sunday, May 9, 2010

10 May 2010

Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

Post time to comments.

or

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Saturday, May 8, 2010

09 May 2010

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

or

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Friday, May 7, 2010

08 May 2010

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Caity Matter: Back squat 265, Press 135, Deadlift 330. Total 730lbs.
Post total to comments.

Compare to 100223.

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, May 6, 2010

07 May 2010

Rest Day

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.

Wednesday, May 5, 2010

06 May 2010

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

or

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Tuesday, May 4, 2010

05 May 2010

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

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.

Monday, May 3, 2010

04 May 2010

"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 times to comments.

Compare to 100102.

or

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Post time to comments.

Sunday, May 2, 2010

03 May 2010

Rest Day

or

Ten sprints for time:
Run 100 meters

Post best and worst time to comments.

Saturday, May 1, 2010

02 May 2010

21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

Post time to comments.

or

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

Friday, April 30, 2010

01 May 2010

Run 5K

Post time to comments.

or

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Thursday, April 29, 2010

30 April 2010

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post time to comments.

Compare to 040823.

or

Five rounds for time:
135 pound Bench press, 21 reps
Row 500 meters

Post time to comments.

Wednesday, April 28, 2010

29 April 2010

Rest Day

or

Five rounds for time of:
Run 400 meters
25 Back extensions

Post time to comments.

Tuesday, April 27, 2010

28 April 2010

Front squat 3-3-3-3-3 reps

Post loads to comments.

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Monday, April 26, 2010

27 April 2010

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

or

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Sunday, April 25, 2010

26 April 2010

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

or

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Post rounds completed to comments.

Saturday, April 24, 2010

25 April 2010

Rest Day

or

5k Run

Friday, April 23, 2010

24 April 2010

"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Post time to comments


or

Front Squat 1-1-1-1-1-1-1-1-1-1 reps.

Post load to comments

Thursday, April 22, 2010

23 April 2010

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

or

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

Post time to comments.

Wednesday, April 21, 2010

22 April 2010

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips


or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Tuesday, April 20, 2010

21 April 2010

Rest Day

or

"Warrick"

Advanced
15-12-9-6-3
Wall ball #14
Step ups

http://crossfitmom.com/

Monday, April 19, 2010

20 April 2010

Clean one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments.

or

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

Sunday, April 18, 2010

19 April 2010

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to comments.

Compare to 070516

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Saturday, April 17, 2010

18 April 2010

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

Post rounds and fractions of rounds completed to comments.

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.

Friday, April 16, 2010

17 April 2010

Rest Day

or

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.

Thursday, April 15, 2010

16 April 2010

Four rounds for time of:
Row 500 meters
Rest 3 minutes

or

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Wednesday, April 14, 2010

15 April 2010

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

or

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.

Tuesday, April 13, 2010

14 April 2010

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

or

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

Monday, April 12, 2010

13 April 2010

Rest Day

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Sunday, April 11, 2010

12 April 2010

Snatch balance 1-1-1-1-1-1-1

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.

Saturday, April 10, 2010

11 April 2010

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

or

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Friday, April 9, 2010

10 April 2010

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

or

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Thursday, April 8, 2010

09 April 2010

Rest Day

or

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Wednesday, April 7, 2010

08 April 2010

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Jason Khalipa 6:16. Post time to comments.


or

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Tuesday, April 6, 2010

07 April 2010

For time:
Row 500 meters
150 Double-unders
50 Burpees

Post time to comments.

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.

Monday, April 5, 2010

06 April 2010

Overhead Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 090602.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Sunday, April 4, 2010

05 April 2010

Rest Day

or

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time to comments.

Saturday, April 3, 2010

04 April 2010

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Post load and time to comments.

Compare to 060513.

or

150 Burpees
For Time

Friday, April 2, 2010

03 April 2010

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

or

Complete as many rounds as possible in 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.

Thursday, April 1, 2010

02 April 2010

"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 091020.

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.

Wednesday, March 31, 2010

01 April 2010

Rest Day

or

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.

Tuesday, March 30, 2010

31 March 2010

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

or

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Post time to comments.

Monday, March 29, 2010

30 March 2010

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Post time to comments.

or

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Sunday, March 28, 2010

29 March 2010

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Post time 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.

Saturday, March 27, 2010

28 March 2010

Rest Day

or

10K Row

Friday, March 26, 2010

27 March 2010

Thruster 3-3-3-3-3-3-3

Post loads to comments.

or

400 meter Walking lunge

Post time and number of steps to comments.

Thursday, March 25, 2010

26 March 2010

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Post time to comments.

or

Three rounds for time of:
Row 500 meters
Knees to elbows 21 reps

Post time to comments.

Wednesday, March 24, 2010

25 March 2010

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

or

"Chelsea"

Each minute on the minute for 30 minutes complete:

5 pull ups
10 push ups
15 squats

Post results to comments.

Tuesday, March 23, 2010

24 March 2010

Rest Day

or

For time:
100 Burpees

Post time to comments.

Monday, March 22, 2010

23 March 2010

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Post time to comments.

or

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Sunday, March 21, 2010

22 March 2010

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.

or

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

Saturday, March 20, 2010

21 March 2010

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Post time to comments.

or

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Friday, March 19, 2010

20 March 2010

Rest Day

or

5k Row

Thursday, March 18, 2010

19 March 2010

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

or

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.

Wednesday, March 17, 2010

18 March 2010

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 091120.

or

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Tuesday, March 16, 2010

17 March 2010

"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.

Compare to 090317.

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

16 March 2010

Rest Day

Sunday, March 14, 2010

15 March 2010

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Post rounds and fractions of rounds completed to comments.

or

Complete as many rounds as possible in 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.

Saturday, March 13, 2010

14 March 2010

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 091019.

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Friday, March 12, 2010

13 March 2010

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

or

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Thursday, March 11, 2010

12 March 2010

Rest Day

or

For time:
100 Inverted burpees

Post time to comments.

Wednesday, March 10, 2010

11 March 2010

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

Post time to comments.

or

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Tuesday, March 9, 2010

10 March 2010

WEDNESDAY 100310

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

Compare to 050303.

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, March 8, 2010

09 March 2010

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

or

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment

Sunday, March 7, 2010

08 March 2010

Rest Day

or


Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Saturday, March 6, 2010

07 March 2010

"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.

or

As many rounds as possible in 15 minutes of:
5 Handstand Push-ups
7 Squat Snatch (95lbs)
9 Box Jumps (20")

Post rounds to comments.

Friday, March 5, 2010

06 March 2010

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Post time to comments.

or

"The Corps"
Five rounds for time of:
400m run
25 Pull-ups

*This is WOD 3 from the AL/TN/MS Sectional*

Post time to comments.

Thursday, March 4, 2010

05 March 2010

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

or

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Wednesday, March 3, 2010

04 March 2010

Rest Day

or

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Tuesday, March 2, 2010

03 March 2010

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Monday, March 1, 2010

02 March 2010

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to 040618.

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.

Sunday, February 28, 2010

01 March 2010

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Post time to comments.

or

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Saturday, February 27, 2010

28 February 2010

Rest Day

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.

Friday, February 26, 2010

27 February 2010

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.

Compare to 091031.

or

Front Squat 10-10-10-10-10 reps

Post loads to comments.

Thursday, February 25, 2010

26 February 2010

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Wednesday, February 24, 2010

25 February 2010

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

or

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Tuesday, February 23, 2010

24 February 2010

Rest Day

or

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Monday, February 22, 2010

23 February 2010

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 091212.

or

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Sunday, February 21, 2010

22 February 2010

Run or Row 5K

Post time to comments.

Compare to 080209.

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.

Saturday, February 20, 2010

21 February 2010

"Garrett"

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Post time to comments.

or

Power clean 3-3-3-3-3-3-3 reps

Post load to comments.

Friday, February 19, 2010

20 February 2010

Rest Day

or

10k Run

Thursday, February 18, 2010

19 February 2010

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

or

Complete as many rounds as possible in 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.

Wednesday, February 17, 2010

18 February 2010

"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.

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.

Tuesday, February 16, 2010

17 February 2010

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

or

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Monday, February 15, 2010

16 February 2010

Rest Day

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Sunday, February 14, 2010

15 February 2010

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Saturday, February 13, 2010

14 February 2010

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post results 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.

Friday, February 12, 2010

13 February 2010

1 rep-max Snatch

Ten minute time limit, not including warm up.

Post load to comments.

or

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments.

Thursday, February 11, 2010

12 February 2010

Rest Day

or

30 Turkish Get-ups (15 left / 15 right, any order) with 1 pood (16kg)

Post time to comments.

Wednesday, February 10, 2010

11 February 2010

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Post time to comments.

or

Overhead squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Tuesday, February 9, 2010

10 February 2010

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Post time to comments.

or

Hang squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Monday, February 8, 2010

09 February 2010

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

or

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups

Post time to comments.

Sunday, February 7, 2010

08 February 2010

Rest Day

or

5k Row/Run

Post time to comments.

Saturday, February 6, 2010

07 February 2010

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.

or

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Friday, February 5, 2010

06 February 2010

Deadlift 5-5-5-5-5-5-5 reps

Post loads to comments.

or

3 rounds
10 ctb pull-ups
5 FS @ 165#
10 burpees

Thursday, February 4, 2010

05 February 2010

1-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

or

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Wednesday, February 3, 2010

04 February 2010

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.

Tuesday, February 2, 2010

03 February 2010

"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.

or

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Monday, February 1, 2010

02 February 2010

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 080803.

or

Shoulder press 3-3-3-3-3 reps

Post loads to comments

Sunday, January 31, 2010

01 February 2010

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

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

Saturday, January 30, 2010

31 January 2010

Rest Day

or

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Post time to comments.

Friday, January 29, 2010

30 January 2010

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Post time to comments.

or

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Thursday, January 28, 2010

29 January 2010

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

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.

Wednesday, January 27, 2010

28 January 2010

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

Compare to 090801.

or

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

Tuesday, January 26, 2010

27 January 2010

Rest Day

or

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.

Monday, January 25, 2010

26 January 2010

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total 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.

Sunday, January 24, 2010

25 January 2010

Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

Post time to comments.

or

Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

Saturday, January 23, 2010

24 January 2010

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Post time to comments.

or

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Friday, January 22, 2010

23 January 2010

Rest Day

or

Shoulder Press 3-3-3-3-3 reps

Post loads to comments.

Thursday, January 21, 2010

22 January 2010

Three rounds for time of:
50 Double-unders
50 Back extensions

Post time 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.

Wednesday, January 20, 2010

21 January 2010

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Post time to comments.

or

5k Row

Tuesday, January 19, 2010

20 January 2010

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

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, January 18, 2010

19 January 2010

Rest Day

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Sunday, January 17, 2010

18 January 2010

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 090104.

or

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Saturday, January 16, 2010

17 January 2010

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 090804.

or

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Friday, January 15, 2010

16 January 2010

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for 12 minutes.

Post results to comments.

or

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Thursday, January 14, 2010

15 January 2010

Rest Day

or

5k Row