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