TUESDAY 091201
REST DAY
Monday, November 30, 2009
Sunday, November 29, 2009
Sunday 11/29/09
SUNDAY 091129
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Saturday 11/28/09
SATURDAY 091128
"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.
Wednesday, November 25, 2009
Thursday 11/26/09
turkey-day wod!
THURSDAY 091126
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Post rounds completed to comments.
ALTERNATE WOD!
since we don't have a GHD available with the gym closed. Here is an Alternate.
Fight gone body
3 rounds for total reps in 1 minute of each:
Burpees
Pull-ups
Push-ups
Squats
Sit-ups
Rest
Post total reps to comments.
Tuesday, November 24, 2009
Wednesday 11/24/09
WEDNESDAY 091125
400 meter Walking lunge
Post time and number of steps to comments.
Tuesday 11/24/09
TUESDAY 091124
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.
Monday, November 23, 2009
Monday 11/23/09
MONDAY 091123
Rest Day
Get some rest. If you did the Burpees and Back Squats, you need it...LOL.
Or you can do the endurance workout:
9 MINUTE TIME TRIAL!
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
9 Minute All out Effort
Cover as much Distance as Possible.
Post distance covered to comments.
Sunday 11/30/09
SUNDAY 091122
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to comments.
Saturday, November 21, 2009
Saturday 11/29/09
SATURDAY 091121
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time and weight used for pull-ups to comments.
Thursday, November 19, 2009
Wednesday, November 18, 2009
Wednesday 11/18/09
Wednesday 091118
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Monday, November 16, 2009
Monday 11/16/09
Monday 091116
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Saturday 11/14/09
Saturday 091114
Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups
Post time to comments.
Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups
Post time to comments.
Friday, November 13, 2009
Friday 11/13/09
Friday 091113
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Tuesday, November 10, 2009
Tuesday 11/10/09
Tuesday 091010
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Sunday, November 8, 2009
Sunday 11/8/09
Sunday 091108
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.
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.
Friday, November 6, 2009
Friday 11/6/09
Friday 091106
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Wednesday, November 4, 2009
Thursday 11/5/09
Thursday 091105
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.
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.
Tuesday, November 3, 2009
Wednesday 11/4/09
Wednesday 091104
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Monday, November 2, 2009
Sunday, November 1, 2009
Monday 11/2/09
Monday 091102
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Sunday 11/1/09
Sunday 091101
Four rounds, each for time of:800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Four rounds, each for time of:800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Subscribe to:
Posts (Atom)