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.
Compare to 080225.
or
Ten rounds for time of:
10 Pull-ups
10 Ring Dips
Post time to comments
Monday, April 7, 2008
Sunday, April 6, 2008
07 April 2008
Rest Day
or
Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders
Post time to comments.
Clean starts on ground, is caught at squat height, and ends with hips and legs fully extended and bar racked or at chest height if flexibility prevents the rack.
or
Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders
Post time to comments.
Clean starts on ground, is caught at squat height, and ends with hips and legs fully extended and bar racked or at chest height if flexibility prevents the rack.
06 April 2008
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.
Compare to 080113
or
5k Run
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 080113
or
5k Run
Friday, April 4, 2008
05 April 2008
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080127.
or
For time:
100 meter Walking lunge
800 meter Run
100 Squats
Post time to comments
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080127.
or
For time:
100 meter Walking lunge
800 meter Run
100 Squats
Post time to comments
Thursday, April 3, 2008
04 April 2008
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post loads to comments.
Compare to 041129.
or
Men use 115
Women use 80
10 Front squat
10 Push press
10 Thruster
10 Pull-up
10 Burpee
8 Front squat
8 Push press
8 Thruster
20 Pull-up
15 Burpee
6 Front squat
6 Push press
6 Thruster
30 Pull-up
20 Burpee
4 Front squat
4 Push press
4 Thruster
40 Pull-up
25 Burpee
2 Front squat
2 Push press
2 Thruster
50 Pull-up
30 Burpee
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post loads to comments.
Compare to 041129.
or
Men use 115
Women use 80
10 Front squat
10 Push press
10 Thruster
10 Pull-up
10 Burpee
8 Front squat
8 Push press
8 Thruster
20 Pull-up
15 Burpee
6 Front squat
6 Push press
6 Thruster
30 Pull-up
20 Burpee
4 Front squat
4 Push press
4 Thruster
40 Pull-up
25 Burpee
2 Front squat
2 Push press
2 Thruster
50 Pull-up
30 Burpee
Wednesday, April 2, 2008
03 April 2008
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.
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, April 1, 2008
02 April 2008
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 070902.
or
"NATE"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (or sub 3 pullups 3 dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 070902.
or
"NATE"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (or sub 3 pullups 3 dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
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