Crossfit Workout - Friday 11/20/09

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. a.k.a. wall ball situps

Compare to 07/10/09

Crossfit Workout - Thursday 11/19/09

"Sissy"

7 rounds - for time

115lb split jerk - 7 reps
burpee - 7 reps
pullup - 7 reps

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Crossfit Workout - Wednesday 11/18/09

For time
Heavy deadlifts  7-6-5-4-3-2-1 reps
20" box jumps 18-20-22-24-26-28-30 reps

Deadlift weight should be 75%-80% of your 1 rep max. Go as heavy as you can while maintaining perfect form on all lifts. Perform 7 deadlifts followed by 18 box jumps, then 6 deadlifts followed by 20 box jumps, alternating  exercises for 7 rounds total, decreasing the deadlift rep count by one each round and increasing the box jump rep count by 2 each round, until you finish with a single deadift and 30 box jumps.

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CrossFit Workout - Tuesday 11/17/09

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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Crossfit Cleveland - Workout of the Day - 11/16/09

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments and record on the 'records' board at the gym

Friday 11/13/2009

Thrusters 15-13-11-9-7-5-3-1
K2E's 1-3-5-7-9-11-13-15

Alternate exercises (15 thrusters/1 K2E/13 thrusters/3 K2E/etc...)

Thursday 11/12/2009

4 rounds:

Deadlift x12
Sit-ups x24
Run/row 500m

@60% of 1RM for deadlift, but scale as needed.