Wednesday 11/11/2009

4 rounds:

25 box jumps
25 pushups
25 KB swings
25 pullups
25 wallballs

Tuesday 11/10/2009

21-18-15-12:

SDHP
Sit-ups (4-count)
Push press
Wallballs
Row (calories)

*Happy birthday USMC; 234 years. Born on November 10th, 1775, Tonne Tavern.

Monday 11/9/2009

3 rounds:

500m run/row
21 power cleans
21 box jumps

Crossfit Workout - Friday 11/06/09

max rounds in 20 minutes of:

6 split jerk - 95lb/65lb
9 summo deadlift high pull - 95lb/65lb
12 burpee

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Crossfit Workout - Thursday 11/05/09

Row - 60 calories
Jumping pullup - 60 reps
Stepping lunge-50 reps
Jumping pullup - 50 reps
Kettlebell swing - 40 reps
Jumping pullup - 40 reps
DB push press - 30 reps
Jumping pullup - 30 reps

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There is no negative resistance on the jumping pullups. Stand on a box high enough to give yourself a 60 to 90 degree flex in your elbow

Crossfit Workout - Friday 11/04/09

Back Squats 5-5-5-5-5-20

Rest 2-3 minutes between sets. Increase the weight each set to reach your 5 rep maximum-5RM.

Reduce the weight by 25%-35% and finish with 20 reps in the last set

CrossFit Workout - Tuesday 11/03/09

10-->1-->10 inverted pyramid of

pullups
pushups
box jumps

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