Thursday, November 29, 2007

Thursday 11/29/07

Blackjack from hell

21 thrusters - OLY bar
21 situps

complete as many rounds in 21 minutes

Post rounds to Comments

Wednesday, November 28, 2007

Wednesday 11/28/07

Deck of Cards

Shuffle a standard deck of card and get ready to deal one card at a time.

Clubs = Dumbbell Clean - alternate right and left side
Diamonds = Thrusters
Hearts = Pushups
Spades = Push Press - pvc or OLY bar

Turn over a card and perform that # of reps of the exercise for that suit. Continue turning cards, with no rest between exercises, until the deck is done. When a joker appears, do 10 burpees.

Scaling - Aces = 1 for beginners and 11 for experienced CrossFitters. Also, turn two or three cards face up slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.

Tuesday, November 27, 2007

Tuesday 11/27/07

Bodyweight Max Test, 3 rounds

Do maximum reps of each of the following exercises with no rest in between. After completing all four, rest 3 minutes and do one more round. Rest 3 minutes and do a third round.


There is no time limit. There is no rest/break during a set. This differs from max rep sets that allow you to hang from the bar or hold the top of a pushup for a second or two before continuing. You stop counting once you have even the slighest pause.

Record all reps to Comments.

Tuesday, November 20, 2007

Tuesday 11/20/07

Fat Burner - Helga's Ugly Cousin

5 pullups
10 pushups
15 KB/DB swings

As many rounds in 15 minutes. Start the first 5 minutes at a warm-up pace. Up the intensity for the next 10 minutes.

Next do 10-15 minutes of stretching and practicing your deadlift and squat form.

Then complete as many rounds in the next 15 minutes of

10 pushups
10 squats
60 yard sprint

It's a good idea to rest one full minute after each sprint.

Post number of rounds for each triplet to Comments.

Thursday, November 15, 2007

Thursday 11/15//07

Fight Gone Bad

Three rounds, record total reps (cal for row)to Comments

One rounds consists of performing each exercises for one minute.

Thruster - 45lb bar
Hanging knees to elbows
Overhead Squat - 45 lb bar
Back extension
Row (cal)

The clock keeps running. Move to the next exercise with no rest. Rest one minute after each five minute round.

Tuesday, November 13, 2007

Wednesday 11/14/07


Rest 3 minutes between sets, go heavy baby!

Warmup with pvc or an OLY bar, 3 sets of 10 reps

Post loads to Comments

If you don't have access to heavy weights for deadlifts, do 100 pullups for time.

Monday, November 12, 2007

Tuesday 11/13/07

Warm-up - 3 two minute rounds of shadow boxing
add knees 2nd round and kicks in 3rd round

For time...

400M sprint or 500M row
21-15-9 reps of
kb/db swings
Overhead Squat - bar or pvc
400M sprint or 500M row

Post time and loads to Comments

So, you'll start with the sprint or row

21 pushups
21 swings
21 ovs

15 pushups
15 swings
15 ovs

9 pushups
9 swings
9 ovs

and finish with another sprint or row

Wednesday, November 7, 2007

Wednesday 11/07/07

CF Warmup - 3 rounds

35 reps clean and press - 135lbs.

Scale down as needed and use a barbell, dumbbells or a med ball. Catch clean in full squat, stand prior to pressing the weight. It's a press, not a thruster.

Post time and load to Comments

Tuesday, November 6, 2007

Tuesday 11/06/07

Another 300 workout

50 reps of the following exercises...

Wall ball shots
Overhead squats
Box jumps
Hanging knees to elbows

Complete in any order, but you must finish all 50 reps before moving to the next exercise. Post time and loads to Comments.

Thursday, November 1, 2007

Thursday 11/01//07

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to Comments.