Tuesday, August 31, 2010

01 September 2010

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.

Monday, August 30, 2010

31 August 2010

Rest Day

or

5k Run

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.

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.

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.

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.

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.

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.

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.

Saturday, August 21, 2010

22 August 2010

400m Walking Lunge

Or

5k Row

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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

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.

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.