Thursday, February 26, 2009

Crossfit Workout - Tabata Intervals Friday 02/27/09

Tabata Intervals

row
wallball shots
situps
pushups
squats

For twenty seconds do as many reps of the exercise as you can - then rest 10 seconds.Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. Then switch to the next exercise and repeat with no rest in between.

Post total reps to Comments. Score total calories for the rows.

Wednesday, February 25, 2009

CrossFit Workout - Thursday 02/25/09

95lb thruster - 21 reps
row - 21 calories

95lb thruster - 15 reps
row - 15 calories

95lb thruster - 9 reps
row - 9 calories

For time, post to Comments

Tuesday, February 24, 2009

CrossFit Strength Workout - Wednesday 02/25/09

shoulder press 5-5-5-5-5
weighted pullup 1-1-1-1-1

Perform 5 reps of shoulder press then 1 rep of weighted pullups, rest 2-3 minutes

Increase load each set to reach 5RM and 1RM in 5th set

Post loads to Comments

Follow with mini-metcon workout, for time
squats, situps & double-unders, 10->1 down ladder

Post time to Comments

Monday, February 23, 2009

Workout of the Day - Tuesday 02/24/09

Warm-up

5-10-15-10-5 reps of situps, box jumps and pullups

WOD

Round 1
40 squats
30 SD high Pull, 75lb
30 ring pushup
200 Row - full effort sprint

Round 2
40 squats
20 SD high Pull, 75lb
20 ring pushup
200 Row - full effort sprint

Round 3
40 squats
10 SD high Pull, 75lb
10 ring pushup
200 Row - full effort sprint

Round 4
40 squats
200 Row - full effort sprint

Post time to Comments

Sunday, February 22, 2009

CrossFit Workout - Monday 02/23/09

CF warmup x 3

one minute rounds of continuous reps of
wall ball shots
KB swings 55lb
Hanging knees to elbows

6 rounds with 30 seconds rest between rounds

Post total reps to Comments

divide group in stations and switch between exercises with no stopping of the clock. Similar to a Fight Gone Bad, but with 3 exercises in each of the 6 rounds.

Thursday, February 19, 2009

Friday 02/20/2009 W.O.D.

3 rounds at each station:

I. 20 burpees + 8 DB cleans
II. 20 situps + 30 KB swings
III. 20 pushups + 10 pullups

Complete all three rounds at one station before moving to the next

Wednesday, February 18, 2009

Thursday 02/19/2009 W.O.D.

Total rounds in 20 minutes:

5 pullups
5 ring dips
15 situps

Tuesday, February 17, 2009

Wednesday 02/18/2009 W.O.D.

5 rounds:

Bodyweight back squats x12
Max K2E
Max pushups

Rest as needed between rounds

Monday, February 16, 2009

Tuesday 02/17/2009 W.O.D.

Total rounds in 20 minutes:

95lb thruster x9
Pullups x9

Sunday, February 15, 2009

Monday 2/16/2009 W.O.D.

7 Rounds:

10 push press 95lbs
10 ring dips

Thursday, February 12, 2009

CrossFit Workout - Friday 02/13/09

7 DB push jerk - 40lb
7 burpee
7 pullup

7 rounds, for time

Wednesday, February 11, 2009

CrossFit Workout - Thursday 02/12/09

For Time...

750M Row

70 squats
60 pushups
50 situps
40 kb swings
30 jumping ring dips
20 pullups
10 hanging KTEs

Post time to Comments

No negatives on the jumping ring dips. Rings should be at armpit level, jump to full arm lockout and drop.

Tuesday, February 10, 2009

CrossFit WOD - Wednesday 02/11/09

Dianne

CrossFit warmup x 3 rounds followed by

21-15-9 reps of

225lb deadlift
handstand pushups

For time, post to Comments

Scale weight as needed, approximately 60% of your 1 rep max. Scale handstand pushups to toes on a 24" box and piked hips to get torso as vertical as possible for full range pushup, or hang toes on an oly bar in a squat rack about chin high. Use legs to assist pushup.

Monday, February 9, 2009

Crossfit W.O.D. Tuesday 2/10/09

Cindy

Max rounds in 20 minutes of..

5 pullups
10 pushups
15 squats

Post rounds to Comments

Sunday, February 8, 2009

Monday 02/09/2009 W.O.D.

9 Rounds For Time:

9 DB Cleans
9 Pullups
9 Situps

Thursday, February 5, 2009

Friday 02/06/2009 W.O.D.

Row 2K
50 Wallballs
Row 1K
35 Wallballs
Row 500M
20 Wallballs

Wednesday, February 4, 2009

Thursday, 02/05/2009 W.O.D.

5 Rounds:

Row 400m
50 Walking Lunges
25 Pushups

Tuesday, February 3, 2009

W.O.D. 2/4/09

Total rounds in 20 minutes:
10-Push Jerk 95lbs
20-squats

Monday, February 2, 2009

Tuesday 2/3/09

21-18-15-12-9
SDHP 95lbs
Ring Push-Ups

FOR TIME

Sunday, February 1, 2009

Monday, 02/02/2009 W.O.D.

5 Rounds For Time:

20 Pullups
30 Pushups
40 Situps
50 Squats

3 minute rest between rounds