01 June 2010

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

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Compare to 070822

or

Run 5 K

Post time to comments.

31 May 2010

Rest Day

or

Pick a Hero Workout

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.

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.

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

27 May 2010

Rest Day

or

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

Post loads and body weight to comments.

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.

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.

24 May 2010

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

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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.

23 May 2010

Rest Day

or

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

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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.

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.

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.

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

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

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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.

16 May 2010

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

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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.

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.

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.

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.

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.

11 May 2010

Rest Day

or

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

Post time to comments.

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.

09 May 2010

"Jerry"

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

or

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

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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.

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.

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.

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.

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.

03 May 2010

Rest Day

or

Ten sprints for time:
Run 100 meters

Post best and worst time to comments.

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.