Tuesday, July 31, 2007

Tuesday 07/31/07

Warmup for 5 minutes, alternating 10 reps of each the following:

Pullups/Body rows
Box/bench steps ups

After warmup:

1 mile run with the clock running. Start out running for 60 seconds, drop for 10 pushups and then come up into a full sprint for 10 seconds. Drop back to a jog pace for 60 seconds followed by the 10 pushups and 10 second sprint. Repeat the routine until you've covered one mile.

Rest as needed. Post time to Comments.

Thursday, July 26, 2007

Thursday 7/26/07

Shadow boxing warmup, two 2-minute rounds

5 rounds, for time.

6 Dumbbell clean and press, right arm
6 Dumbbell clean and press, left arm
12 Pushups
12 Box jumps
12 15 yard shuttle runs

Post time to Comments

DB should be at least 15-20% of your bodyweight. Go as heavy as your form allows!

Tuesday, July 24, 2007

Wednesday 07//25/07

Pullup Ladders

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.

Monday, July 23, 2007

Tuesday 07/24/07


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.

Scale down - 35lb Kettlebell or dumbbell

Thursday, July 19, 2007

Thursday 7/19/07

Shadow Boxing warm-up - three 2 minute rounds with 30 seconds of handstand holds between rounds. Add knees in second round and kicks in third.

as many rounds in 20 minutes of:

3 pullups
6 pushups
9 situps
12 squats

Tear through this, post # of rounds to comments

If you don't have a pullup bar, find a tree branch.

Tuesday, July 17, 2007

Wednesday 07//18/07

CrossFit Warmup - 3 rounds, then

For time, 21-15-9 reps of

1x Body weight Deadlift
1/2x Body weight Push Press
1/2x Body weight Squat

If you don't have enough weights, increase reps indirectly proportional. i.e. if you only have 1/2 your body weight for the deadlifts, double the reps. Maybe my terms are wrong, but you get the idea.

Post time and load to Comments

Tuesday 07/17/07

CrossFir Warm-up x3 then

Three rounds for time of:

Run 400 meters
65 pound Thruster, 30 reps
65 pound Walking Lunge, 30 steps

Post time to comments.

Scale Down - Use 45lb OLY bar or hold 10-20LB dumbbell in each hand

See the CrossFit FAQ for info on the official CrossFit Warmup routine.

Thursday, July 12, 2007

Thursday 7/12/07

Run for 3 minutes, drop for 30 seconds of pushups followed by 30 seconds of squats. Repeat.

5 rounds, 20 minutes overall. Finish with a handstand hold for 90 seconds.

Record distance covered, total number of pushups and squats, and the number of handstand attempts to get to a total 90 seconds. Post to comments.

Scale down-none. Suck it up.

Wednesday, July 11, 2007

Wednesday 07//11/07

CF Warm up minus pullups

Run 800M
25 pullups
50 pushups
100 squats
Run 800M

For time.

Break pullups, pushups and squats into as any sets as necessary. You do not have to complete all 25 pullups before moving on to the pushups.

Tuesday, July 10, 2007

Tuesday 07/10/07

Dumbbell or Kettlebell Swings - 35lb
Box Step-ups with 35lb DB/KB - 20"
Incline Pushups (feet elevated on 20" box)

4 rounds for time

Hands on top of box(decline pushups) if needed. Scale down weight for swings and step-ups if necessary.

Thursday, July 5, 2007

Thursday 7/5/07

30 Overhead Squat w/bar
10 Box Step-ups with dumbells
90 seconds handstand hold

20 Overhead Squat w/bar
20 Box Step-ups with dumbells
90 seconds handstand hold

10 Overhead Squat w/bar
30 Box Step-ups with dumbells
90 seconds handstand hold

For time, post to Comments

Monday, July 2, 2007

Tuesday 07/03/07

21-15-9-6 reps of

20" box jumps
135lb Deadlift
10 yard shuttle run

For time, post to Comments