Saturday 091031
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Saturday, October 31, 2009
Wednesday, October 28, 2009
Thursday 10/29/09
Thursday 091029
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Tuesday, October 27, 2009
Monday, October 26, 2009
Tuesday 10/27/09
Tuesday 091027
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Monday 10/26/09
Main Site Rest Day
If you are feeling up to it the endurance WOD is pretty good today
click the endurance link on the right
If you are feeling up to it the endurance WOD is pretty good today
click the endurance link on the right
Sunday, October 25, 2009
Sunday 10/25/09
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Saturday, October 24, 2009
Thursday, October 22, 2009
Friday 10/23/09
Friday 091023
"Tommy V"
For time:115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
"Tommy V"
For time:115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Wednesday, October 21, 2009
Tuesday, October 20, 2009
Wednesday 10/21/09
Wednesday
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments.
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments.
Monday, October 19, 2009
Tuesday 10/20/09
Tuesday
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Monday 10/19/09
Monday
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Sorry everybody i was on leave for the weekend and i haven't set anybody else up yet to make posts.
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Sorry everybody i was on leave for the weekend and i haven't set anybody else up yet to make posts.
Tuesday, October 13, 2009
Monday, October 12, 2009
Sunday, October 11, 2009
Saturday, October 10, 2009
Sunday 10/11/09
Sunday
"Fran"
Three rounds,
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Good Luck
"Fran"
Three rounds,
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Good Luck
Saturday 10/10/09
CrossFit Main Site Rest Day
Feel free to try todays endurance workout for that litle extra. The link to that blog is on the right hand side. E-city endurance
Feel free to try todays endurance workout for that litle extra. The link to that blog is on the right hand side. E-city endurance
Friday, October 9, 2009
Wednesday, October 7, 2009
Thursday 10/8/09
Thursday
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Post rounds completed to comments.
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Post rounds completed to comments.
Tuesday, October 6, 2009
Monday, October 5, 2009
Sunday, October 4, 2009
Monday 10/5/09
Monday
30 Muscle-ups for time
Post time to comments.
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Saturday, October 3, 2009
Sunday 10/4/09
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
Post time to comments.
Power clean 95 pounds
Sit-ups
Back extensions
Post time to comments.
Friday, October 2, 2009
Saturday 10/3/09
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.
"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.
Thursday, October 1, 2009
Thursday 10/1/09
Thursday
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
Post time to comments.
Post time to comments.
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