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.
Tuesday, August 31, 2010
Monday, August 30, 2010
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.
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.
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.
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.
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.
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.
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.
or
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Post time to comments.
Saturday, August 21, 2010
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
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.
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
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.
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.
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.
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