Run 5K
Post time to comments.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Friday, April 30, 2010
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.
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.
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
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.
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.
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
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
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.
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.
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
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.
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.
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.
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.
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.
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.
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.
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
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.
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.
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.
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
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.
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.
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.
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.
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
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.
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.
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.
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