Crossfit Clarksville WOD's

16 December 2010

2010-12-15T20:25:00.001-06:00

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.

15 December 2010

2010-12-15T11:08:00.000-06:00

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.

14 December 2010

2010-12-14T10:02:00.001-06:00

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.

13 December 2010

2010-12-13T10:40:00.001-06:00

Rest day

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

2010-12-13T10:37:00.001-06:00

"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.

11 December 2010

2010-12-13T07:54:00.000-06:00

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps to comments.

10 December 2010

2010-12-10T10:06:00.002-06:00

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.

09 December 2010

2010-12-08T20:46:00.001-06:00

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.

08 December 2010

2010-12-08T20:45:00.000-06:00

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Post time to comments.

07 December 2010

2010-12-07T10:23:00.001-06:00

Resting 60 seconds between sets:
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.

06 December 2010

2010-12-05T19:49:00.001-06:00

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.

05 December 2010

2010-12-05T10:27:00.001-06:00

Rest day.

Or

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

04 December 2010

2010-12-04T12:05:00.001-06:00

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.

03 December 2010

2010-12-03T12:08:00.003-06:00

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.

02 December 2010

2010-12-03T12:08:00.001-06:00

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Post time to comments.

01 December 2010

2010-11-30T19:19:00.001-06:00

Rest Day

or

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

30 November 2010

2010-11-30T10:41:00.001-06:00

"Thompson"

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Post time to comments.

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds to comments.

29 November 2010

2010-11-28T19:20:00.002-06:00

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Compare to 100403.

Post times to comment.

or

30 Muscle-ups for time

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

Post time to comments.

I

28 November 2010

2010-11-27T19:53:00.001-06:00

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

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.

Post score to comments.

or

Deadlift 3-3-3-3-3-3-3 reps

Post load to comments.

27 November 2010

2010-11-26T21:53:00.002-06:00

Rest Day

or

Shoulder Press 3-3-3-3-3-3-3 reps

Post load to comments.

26 November 2010

2010-11-26T08:35:00.001-06:00

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

or

For time:
100 L-Pull-ups

Post time to comments.

25 November 2010

2010-11-25T10:23:00.002-06:00

"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.

or

5k run.

Post time to comments.

24 November 2010

2010-11-25T10:23:00.001-06:00

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

23 November 2010

2010-11-25T10:22:00.001-06:00

Rest Day.

22 November 2010

2010-11-25T10:21:00.000-06:00

Push press 3-3-3-3-3-3-3 reps

Post load to comments.

21 November 2010

2010-11-25T10:20:00.000-06:00

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Post time to comments.

20 November 2010

2010-11-25T10:19:00.001-06:00

Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Post time to comments.

19 November 2010

2010-11-19T09:41:00.000-06:00

Rest Day

or

3km swim.

Post time to comments.

18 November 2010

2010-11-17T22:11:00.000-06:00

Hang power clean 3-3-3-3-3-3-3 reps

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

16 November 2010

2010-11-16T10:22:00.001-06:00

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

Post load to comments.

or

Five rounds for time of:
Run 400 meters
25 Back extensions

Post time to comments.

15 November 2010

2010-11-15T10:12:00.002-06:00

Rest Day

or

Power Snatch 3-3-3-3-3-3-3

Post load to comments.

14 November 2010

2010-11-13T19:33:00.001-06:00

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

or

Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders

Post time to comments.

13 November 2010

2010-11-12T22:49:00.000-06:00

"Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

or

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

12 November 2010

2010-11-12T07:04:00.001-06:00

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

or

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

11 November 2010

2010-11-10T21:47:00.000-06:00

Rest Day

or

Choose a Hero Workout

10 November 2010

2010-11-09T22:00:00.000-06:00

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

or

Back Squat 5-5-5-5-5 reps

Post loads to comments.

09 November 2010

2010-11-08T20:32:00.000-06:00

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.

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

Post time to comments.

08 November 2010

2010-11-08T10:18:00.002-06:00

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Post time to comments.

or

150 burpees

Post time to comments.

07 November 2010

2010-11-08T10:18:00.001-06:00

Rest Day

or

Row 10k

Post time to comments.

06 November 2010

2010-11-08T10:16:00.001-06:00

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

Post rounds to comments.

or

Deadlift 1-1-1-1-1-1-1-1-1-1-1

Post load to comments.

05 November 2010

2010-11-05T09:45:00.002-05:00

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

04 November 2010

2010-11-04T08:36:00.001-05:00

Snatch one rep every minute on the minute for 15 minutes.

or

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

03 November 2010

2010-11-03T11:51:00.002-05:00

Rest Day

or

Dumbbell shoulder press, 5-5-5-5-5 reps.

Post load to comments.

02 November 2010

2010-11-01T20:54:00.000-05:00

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

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.

01 November 2010

2010-11-01T08:44:00.001-05:00

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

Post time to comments.

or

Weighted pull-ups 3-3-3-3-3-3-3 reps

Post loads to comments.

31 October 2010

2010-10-31T11:30:00.002-05:00

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

2010-10-31T11:29:00.001-05:00

Rest Day

or

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

Post load to comments.

29 October 2010

2010-10-28T22:23:00.000-05:00

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.

28 October 2010

2010-10-27T21:55:00.001-05:00

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

2010-10-27T11:10:00.001-05:00

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.

26 October 2010

2010-10-25T22:08:00.001-05:00

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

2010-10-25T09:18:00.001-05:00

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.

24 October 2010

2010-10-23T20:45:00.000-05:00

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.

23 October 2010

2010-10-22T21:08:00.000-05:00

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.

22 October 2010

2010-10-21T20:08:00.001-05:00

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

2010-10-21T08:12:00.001-05:00

"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.

20 October 2010

2010-10-19T21:47:00.001-05:00

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.

19 October 2010

2010-10-18T19:13:00.000-05:00

"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

18 October 2010

2010-10-17T20:09:00.001-05:00

Rest Day

or

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

Post time to comments.

17 October 2010

2010-10-17T09:37:00.000-05:00

"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

2010-10-17T09:36:00.000-05:00

"CrossFit Total"

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

15 October 2010

2010-10-14T20:52:00.001-05:00

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.

14 October 2010

2010-10-13T21:15:00.001-05:00

Rest Day

13 October 2010

2010-10-12T19:37:00.000-05:00

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

2010-10-12T08:21:00.000-05:00

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.

11 October 2010

2010-10-11T10:47:00.002-05:00

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.

10 October 2010

2010-10-10T01:32:00.000-05:00

Rest day

or

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

Post loads to comments.

09 October 2010

2010-10-10T01:28:00.002-05:00

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.

08 October 2010

2010-10-09T01:41:00.001-05:00

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.

07 October 2010

2010-10-07T10:15:00.000-05:00

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

06 October 2010

2010-10-06T14:16:00.001-05:00

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.

05 October 2010

2010-10-05T12:51:00.000-05:00

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.

04 October 2010

2010-10-04T14:13:00.000-05:00

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.

03 October 2010

2010-10-03T11:25:00.000-05:00

"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

02 October 2010

2010-10-02T17:06:00.000-05:00

Rest Day

or

"Warrick"

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

Post time to comments.

01 October 2010

2010-10-01T15:28:00.001-05:00

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.

30 September 2010

2010-09-29T20:16:00.001-05:00

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

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.

*If you don't have access to a pull-up bar do push-ups instead.

29 September 2010

2010-09-28T21:20:00.001-05:00

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

or

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

28 September 2010

2010-09-28T09:32:00.003-05:00

Rest Day

or

Back Squat

10x2

27 September 2010

2010-09-26T21:20:00.000-05:00

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

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.

26 September 2010

2010-09-25T20:51:00.000-05:00

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.

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.

Post time to comments.

25 September 2010

2010-09-24T22:22:00.001-05:00

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

or

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.

24 September 2010

2010-09-23T21:43:00.000-05:00

Rest Day

23 September 2010

2010-09-22T22:09:00.001-05:00

Shoulder Press 3-3-3-3-3-3-3

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.

22 September 2010

2010-09-21T20:41:00.000-05:00

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

or

Deadlift

7x3

21 September 2010

2010-09-20T22:42:00.000-05:00

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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.

20 September 2010

2010-09-20T00:46:00.001-05:00

Rest Day

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

Post load to comments.

19 September 2010

2010-09-18T21:10:00.000-05:00

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

or

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

18 September 2010

2010-09-17T20:31:00.002-05:00

Four rounds for time of:
Row 500 meters
Rest 3 minutes

or

21-15-9
Burpees and Sit Ups.

17 September 2010

2010-09-16T23:50:00.001-05:00

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

or

Run 3 K

Post time to comments.

16 September 2010

2010-09-15T23:00:00.000-05:00

Rest Day

or

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

Post loads to comment.

15 September 2010

2010-09-15T02:47:00.002-05:00

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Compare to 100203.
Post time to comments.

or

500 Double Unders

Post time to comments.

14 September 2010

2010-09-13T20:50:00.001-05:00

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions 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.

13 September 2010

2010-09-12T21:01:00.001-05:00

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

or

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

12 September 2010

2010-09-11T21:13:00.001-05:00

Rest Day

or

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

Post time to comments.

11 September 2010

2010-09-10T20:15:00.001-05:00

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

or

Hero workout of choice

10 September 2010

2010-09-09T20:57:00.000-05:00

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

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.

09 September 2010

2010-09-08T22:11:00.000-05:00

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

or

For time:
150 Burpees

Post time to comments.

08 September 2010

2010-09-07T20:07:00.001-05:00

Rest Day

or

10 x 100m sprints

07 September 2010

2010-09-06T20:30:00.001-05:00

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.