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.
Wednesday, June 30, 2010
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
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.
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.
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.
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
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.
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.
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.
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.
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.
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.
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.
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