15 April 2009

"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.

Compare to 090301.

or


"Strung-out, backwards, and upside down Fran"

For time:
Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps

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14 April 2009

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

* female weight 105 scale as needed

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or


"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

13 April 2009

Rest Day

or

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

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12 April 2009

Seven rounds for time of:
15 Push ups
25 Squats

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*Gym will be closed for Easter so we posted a workout you can do from home.

11 April 2009

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

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Compare to 040501.

or

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

10 April 2009

"CrossFit Total"

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

Post total to comments.

Compare to 090310.

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.

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09 April 2009

Rest Day

or

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.