For time...
1500M row
21-15-9 reps of
20lb wall ball shots
abmat situps
75lb summo deadlift high pulls
750M run
Post time to Comments
Thursday, July 16, 2009
Wednesday, July 15, 2009
CrossFit Workout - Thursday 05/16/09
10 pullups
20 dips
30 KB swings
40 mountain climbers
5 rounds for time - Post to Comments
Mountain climbers, right and left = one rep
20 dips
30 KB swings
40 mountain climbers
5 rounds for time - Post to Comments
Mountain climbers, right and left = one rep
Tuesday, July 14, 2009
With a continuously running clock do one 135 pound Thruster the first minute, two 135 pound Thruster the second minute, three 135 pound Thruster the third minute... continuing as long as you are able to keep complete the reps. Once you fail to perform one more rep than the previous minute, restart at one rep the following minute and continue as you began. Your workout is done after 20 minutes.
Post total reps to Comments.
Example:
During minute 1 you complete 1 rep
During minute 2 you complete 2 reps
During minute 3 you complete 3 reps
During minute 4 you complete 4 reps
During minute 5 you complete 5 reps
During minute 6 you complete 6 reps
During minute 7 you complete 7 reps
During minute 8 you complete 8 reps
During minute 9 you complete only 6 reps (fail)
During minute 10 you complete 1 rep (start over)
During minute 11 you complete 2 reps
During minute 12 you complete 3 reps
During minute 13 you complete 4 reps
During minute 14 you complete 4 reps
During minute 15 you complete 6 reps
During minute 16 you complete 7 reps
During minute 17 you complete only 5 reps (fail)
During minute 18 you complete 1 reps (start over)
During minute 19 you complete 2 reps
During minute 20 you complete 3 reps
Post total reps to Comments.
Example:
During minute 1 you complete 1 rep
During minute 2 you complete 2 reps
During minute 3 you complete 3 reps
During minute 4 you complete 4 reps
During minute 5 you complete 5 reps
During minute 6 you complete 6 reps
During minute 7 you complete 7 reps
During minute 8 you complete 8 reps
During minute 9 you complete only 6 reps (fail)
During minute 10 you complete 1 rep (start over)
During minute 11 you complete 2 reps
During minute 12 you complete 3 reps
During minute 13 you complete 4 reps
During minute 14 you complete 4 reps
During minute 15 you complete 6 reps
During minute 16 you complete 7 reps
During minute 17 you complete only 5 reps (fail)
During minute 18 you complete 1 reps (start over)
During minute 19 you complete 2 reps
During minute 20 you complete 3 reps
CrossFit Workout - Tuesday 07/14/09
The new deal is off! One comment, whiner. 2nd comment, hmmm. 3rd comment, change it back! Except for turning on the A.C. ;>)
Workout for Tuesday
Max reps in 20 Minutes of pushups and situps, ending with a one-mile run for time.
Must do equal number of pushups and situps. Post total reps and run time to Comments
Workout for Tuesday
Max reps in 20 Minutes of pushups and situps, ending with a one-mile run for time.
Must do equal number of pushups and situps. Post total reps and run time to Comments
Monday, July 13, 2009
Crossfit Workout - Monday 07/13/09
Today we start a new deal for a week. The workout will be posted each evening 'after' completion.
Workout
200M run
30 jumping pullups
200M run
30 squats
4 rounds, for time. Post time to Comments
Cool down, 30 seconds handstand holds and 7 knees to elbows, x 3
Workout
200M run
30 jumping pullups
200M run
30 squats
4 rounds, for time. Post time to Comments
Cool down, 30 seconds handstand holds and 7 knees to elbows, x 3
Thursday, July 9, 2009
Friday 07/10/2009
21-18-15-12-9-6-3-1 reps:
SDHP
*Med ball sit-ups
* holding a med ball in front of you, sit-up, then toss the ball high against the wall; catch and repeat
SDHP
*Med ball sit-ups
* holding a med ball in front of you, sit-up, then toss the ball high against the wall; catch and repeat
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