Wednesday 3/31/10

WEDNESDAY 100331

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 091207 (Mainsite Link) or  12/07/09 (E-City Link).

Tuesday 3/30/10

TUESDAY 100330

Seven rounds for time of:

185 pound Front squat, 3 reps
7 L-pull-ups

Post time to comments.

Monday 3/29/10

MONDAY 100329

Five rounds for time of:

40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Post time to comments.

Sunday 3/28/10

Sunday 100328


Rest Day

Saturday 3/27/10

SATURDAY 100327

Thruster 3-3-3-3-3-3-3

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Friday 3/26/10

FRIDAY 100326

30 Muscle-ups for time

Post time to comments.

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

Compare to 091005 (Main Site) or to 10/05/09 (E city Link).

Thursday 3/25/10

THURSDAY 100325

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 091228 (Mainsite Link) or 12/28/10 (E-city Link) .

Wednesday 3/24/10

WEDNESDAY 100324

Rest Day

Tuesday 3/23/10

TUESDAY 100323

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Post time to comments.

Monday 3/22/10

MONDAY 100322

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.

Sorry for the late post. I was out of town and had no PC access.

Sunday 3/21/10

UNDAY 100321

For time:

Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.
Post time to comments.

Saturday 3/20/10

SATURDAY 100320

Rest Day

Friday 3/19/10

FRIDAY 100319

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

E-City CrossFit Shirt Design

BACK OF SHIRT

FRONT LEFT POCKET AREA

Thursday 3/18/10

THURSDAY 100318

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 091120 (Main Site) or 11/20/09 (E-city Link).

Wednesday 3/17/10

WEDNESDAY 100317 

Happy St. Patrick's Day!

"Murph"

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 090317(MainSite Link).

Tuesday 3/16/10

TUESDAY 100316

Rest Day

Monday 3/15/10

MONDAY 100315

Complete as many rounds in 20 minutes as you can of:

15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Post rounds and fractions of rounds completed to comments.

Sunday 3/14/10

SUNDAY 100314

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 091019 (mainsite link) or 10/19/09 (E-City Link).

Saturday 3/13/10

SATURDAY 100313

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

Friday 3/12/10

FRIDAY 100312

Rest Day

THURSDAY 100311

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

Post time to comments.

Took the Photo from the main site. Not sure if any of you remember AET 3 Masciopinto, but he was here for school a few months ago.

Enlarge image

AET 3 Masciopinto, AST 3 Baker and AST 1 Lyon. US Coast Guard Air Station Detroit.

Wednesday 3/10/10

WEDNESDAY 100310

Ten rounds for time of:

135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

Compare to 050303 (MainSite Link).

Tuesday 3/9/10

TUESDAY 100309

Five rounds for time of:

15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground.
For the handstand push-ups, the ears should dip below hand level.
For the one-legged squats, alternate legs.

Post time to comments.

Monday 3/8/10

MONDAY 100308

Rest Day

Sunday 3/7/10

SUNDAY 100307

"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 090930(Mainsite Link) or to 9/30/09(E-City Link).

Saturday 3/6/10

SATURDAY 100306

For time:

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Post time to comments.

Friday 3/5/10

FRIDAY 100305

21-15-9 reps of:

225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Thursday 3/4/10

THURSDAY 100304

Rest Day

Wednesday 3/3/10

WEDNESDAY 100303

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

Post loads to comments.

Tuesday 3/2/10

TUESDAY 100302

8 rounds of:

Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to 040618 (Mainsite Link).