Sunday, October 31, 2010

31 October 2010

55 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Post time to comments.

or

1.5 pood kettlebell snatch, 100 reps (alternate sides each rep)

Post time to comments.

30 October 2010

Rest Day

or

Power clean 3-3-3-3-3-3-3 reps

Post load to comments.

Thursday, October 28, 2010

29 October 2010

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

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.

Wednesday, October 27, 2010

28 October 2010

5k Run

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.

27 October 2010

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Post rounds to comments.

or

5k run

Post time to comments.

Monday, October 25, 2010

26 October 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.

25 October 2010

Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

or

Power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post load to comments.

Saturday, October 23, 2010

24 October 2010

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

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.

Friday, October 22, 2010

23 October 2010

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

or


Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Thursday, October 21, 2010

22 October 2010

Rest Day

or

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Post time to comments.

21 October 2010

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

or

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

Post loads to comments.

Tuesday, October 19, 2010

20 October 2010

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

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.

Monday, October 18, 2010

19 October 2010

"Bulger"

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

or


For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Sunday, October 17, 2010

18 October 2010

Rest Day

or

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

17 October 2010

"Forrest"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

or

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

16 October 2010

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Thursday, October 14, 2010

15 October 2010

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees


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.

Wednesday, October 13, 2010

Tuesday, October 12, 2010

13 October 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

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.

12 October 2010

Snatch balance 1-1-1-1-1-1-1

or


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

Post time to comments.

Monday, October 11, 2010

11 October 2010

Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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. Unit for the row is "calories".

or

dumbbell power snatch x 100 reps

Pick slightly heavy weight. Alternate sides each rep (total 50 left, 50 right).

Post time and weight to comments.

Sunday, October 10, 2010

10 October 2010

Rest day

or

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

09 October 2010

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

or

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Post rounds completed to comments.

Saturday, October 9, 2010

08 October 2010

Front squat 1-1-1-1-1-1-1 reps

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Thursday, October 7, 2010

07 October 2010

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

or

5K Row

Wednesday, October 6, 2010

06 October 2010

Rest Day

or


30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Tuesday, October 5, 2010

05 October 2010

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

or

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Post time to comments.

Monday, October 4, 2010

04 October 2010

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Post time to comments.

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Sunday, October 3, 2010

03 October 2010

"Jerry"

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

Post time to comments.

or

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post load to comments

Saturday, October 2, 2010

02 October 2010

Rest Day

or

"Warrick"

Advanced
15-12-9-6-3
Wall ball #14
Step ups

Post time to comments.

Friday, October 1, 2010

01 October 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

5k row

Post time to comments.