Three rounds of:
10 Weighted pull-ups
30 Back extensions
Post time to comments.
or
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Wednesday, December 15, 2010
15 December 2010
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.
or
"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
or
"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.
Tuesday, December 14, 2010
14 December 2010
Three rounds of:
10 Deadlifts
30 GHD situps
Post time to comments.
or
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
10 Deadlifts
30 GHD situps
Post time to comments.
or
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Monday, December 13, 2010
13 December 2010
Rest day
or
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post time to comments.
or
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post time to comments.
12 December 2010
"Whitten"
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Post time to comments.
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Post time to comments.
11 December 2010
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps to comments.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps to comments.
Friday, December 10, 2010
10 December 2010
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
or
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post loads to comments.
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
or
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post loads to comments.
Wednesday, December 8, 2010
09 December 2010
Rest Day
or
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
or
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
08 December 2010
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Post time to comments.
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Post time to comments.
Tuesday, December 7, 2010
07 December 2010
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
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or
"Easy" Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats
Post number of rounds to comments.
Deadlift 2-2-2-2-2-2-2-2-2-2
Post load to comments.
or
"Easy" Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats
Post number of rounds to comments.
Sunday, December 5, 2010
06 December 2010
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows
Post time to comments.
or
Back squats 2-2-2-2-2-2-2-2-2-2 reps
Post loads to comments.
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows
Post time to comments.
or
Back squats 2-2-2-2-2-2-2-2-2-2 reps
Post loads to comments.
Saturday, December 4, 2010
04 December 2010
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post load to comments.
or
Run 10k
Post time to comments.
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post load to comments.
or
Run 10k
Post time to comments.
Friday, December 3, 2010
03 December 2010
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
Post time to comments.
or
Back squat x 100 reps
Post load to comments.
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
Post time to comments.
or
Back squat x 100 reps
Post load to comments.
02 December 2010
Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps
Post time to comments.
Row 500 meters
135 pound Thruster, 7 reps
Post time to comments.
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