Friday, July 30, 2010

Crossfit Workout - Saturday 07/31/10

For time

30-25-20-15-10-5 pullups
10-20-30-40-50-60 jumping squats

Thursday, July 29, 2010

Crossfit Workout - Friday 07/30/10

20 kb swings  55lb/36lb
15 box jumps
10 burpees
5 forward rolls

4 rounds ending with a single 750m run or 850m row, for time.

Warmup: 10 turkish getups, per side (20 total) light to medium weight

Cool down: trainer's choice

Wednesday, July 28, 2010

CrossFit Workout - Thursday 07/29/10

warmup: trainer's choice

max rounds in 15 minutes of:
5 ring dips, full depth (bottom of muscle up)
10 hanging knees to elbows (pause each rep at bottom)
15 situps, holding a 10lb plate on your chest

cool down: 125 reps of 4-count flutter kicks, for time

Tuesday, July 27, 2010

Crossfit Workout - Wednesday 07/28/10

3 turkish getups (right arm)
3 standing presses (right arm)
12 walking lunges holding the DB/KB overhead

switch sides

3 turkish getups (left arm)
3 standing presses (left arm)
12 walking lunges holding the DB/KB overhead

Rest 1-2 minutes

Perform 5 rounds of the above routine. This is not "For Time".  Perform all reps maintaining strict form.  Increase the weight each round to reach your 3 rep max for the turkish get-up. It's okay to push press or push jerk the weight overhead if necessary. Each step counts as one lunge rep. Start each set by performing three turkish get-ups.  After standing for the third rep, press the weight overhead three times then while holding the weight overhead perform twelve walking lunges.  After lunge # twelve, complete the last turkish get-up by dropping down to the floor. Get it?

Warmup: Row 1250 meter row & 750 meter run

Cool Down: Tricia's 33rd Birthday Cool Down Challenge = 33 jumping squats, 33 jumping ball slams, 33 jumping squats, For Time. There will be a prize for the fastest time. In order to list your time on the Whiteboard you must have someone else count your reps, track your time, check your squat depth and confirm that you are slamming that ball as hard as you can and not just dropping the little green bitch.

Monday, July 26, 2010

CrossFit Workout - Tuesday 07/25/10

5 rounds, for time

6 pullups
9 DB squat clean to overhead - right arm
6 pullups
9 DB squat clean to overhead - left arm
200 meter run

Men's weight, 30lb dumbbell, women's weight, 20lb dumbbell.  Scale weight as needed. Use a heavier kettlebell if you dare ;>)

Warmup: CF warmup x 2, sub ball slams for pullups
Cool down: 10->1 wall ball situps and pushups (Game's standard)  Patrick did such a good job making this on Monday that we are going to do it again, and again, and again.  It might become the standard cool down for August.

We will have a 33rd Birthday "cool down' for Tricia on 7/28. Plan on doing 33 reps of a few sucky moves after the Turkish Get-up WOD on Wednesday

CrossFit Workout - Monday 07/26/10

750M run
50 burpees
100 mountain climbers (R&L=1)
200 squats
1000M run

Saturday, July 24, 2010

CrossFit Workout - Saturday 07/24/10

1->10 then 750m run then 9->1
1x pullups
2x flutter kicks - 4 count
3x plank jacks

For time


Thursday, July 22, 2010

CrossFit Workout - Friday 07/23/10

Chef's surprise.  Show up and take your portion, pile it high and deep.

Here is what they found.

Wednesday, July 21, 2010

Crossfit Workout - Thursday 07/22/10

40-30-20-15-10 reps of

box jumps - 20"
mountain climbers, 4-count

followed immediately by a 1.2 mile run, for time.

Warmup: sucks
Cool down: sucks even more

Don't know what a v-up is, try Google. and yes, they suck.

Tuesday, July 20, 2010

CrossFit Workout - Wednesday 07/21/10

5 rounds
max rep pushups, Games standards
1x bodyweight deadlift, 21 reps
rest 3 minutes

There is no time component to this workout, maintain strict form on all deadlift reps or reduce weight if need be.  Use the new Games standard for pushups, rest chest on the floor and lift hands off the floor momentarily between each rep. Maintain a strict plank, no 'worming' up off the floor. Stop when you pause for more than one full second.  Record # of reps per round and deadlift load on whiteboard or post to Comments.

Warm-up - 1500M row & 75 air squats, partitioned any way you choose.
Cool down - Trainer's choice

Monday, July 19, 2010

CrossFit Workout - Tuesday July 20, 2010

CrossFit Workout - Tuesday July 20, 2010

5 Rounds for Time of:
Front Squat, 15 reps (Men - 95 lbs., Women - 65 lbs.)
Sit Ups, 30 reps

*There are no weight racks used for this wod. The weight will start on the ground so if the weight needs to come down for you to rest, it goes to the floor and you must get it back to your shoulders.

The P.M. workouts saw a 1.2 mile run added immediately following the 5 round routine.

Sunday, July 18, 2010

CrossFit Workout - Monday July 19, 2010

5 Rounds for Time of:
400 Meter Run
30 Box Jumps
30 Wall Ball (M-20, W-14)

500 meter run, instead of 400, is optional but preferred.

Thursday, July 15, 2010

CrossFit Workout - Friday July 16, 2010

For time:

500 Meter Run
10 Burpees
30 Box Jumps
500 Meter Run
10 Burpees
30 Squats
500 Meter Run
10 Burpees
30 Kettlebell Swings (Men-45, Women-36)
500 Meter Run
10 Burpees
30 DB/KB Push Press (Men-25, Women-15)

This is a version of one of Kate's training workouts. Do this for her so that you can get a better appreciation of just how hard she worked to get to the CrossFit Games. And don't forget to watch the games this weekend live online at

Wednesday, July 14, 2010

CrossFit Workout - Thursday July 15, 2010

As Many Rounds as Possible in 20 minutes of:
5 Pull Ups
5 Ring Dips
15 Knees to Elbows

CrossFit Workout - Wednesday 7/14/2010

5 Rounds, not for time:
Squat Clean, 12 reps (Men-95, Women-65 lbs.)
Horizontal Ring Push Ups, max reps.

This is not for time. The weight on the cleans should be about 50% your 1 rep max or bodyweight.

Monday, July 12, 2010

CrossFit Workout- Tuesday 7/13/2010

100 Pullups
100 Pushups
100 Situps
100 Squats

Must complete all 100 of each exercise before moving.

Sunday, July 11, 2010

CrossFit Workout - Monday 7/12/10

15 Dumb Bell Thrusters (men-30lbs/women 20lbs)
500m Run
5 Rounds For Time

Thursday, July 8, 2010

CrossFit Workout - Thursday 07/09/10

7 cleans
7 pullups
Max rounds for 14 min

Wednesday, July 7, 2010

CrossFit Workout - Thursday, 7/8/10

10-1 Wallballs (m-20/w-14)
1-10 Burpees

1st round: 10 wallballs, 1 burpee
2nd round: 9 wallballs, 2 burpees
3rd round: 8 wallballs 3 burpees
10th round: 1 wallball, 10 burppes

Tuesday, July 6, 2010

CrossFit Workout of the Day - 7/7/2010

Shoulder Press

Rest 1-2 minute between sets
Increase weight each set

Monday, July 5, 2010

CrossFit Workout - Tuesday 07/06/10

400m run
21 KB Swings (m-55/w36)
12 pullups
3 rounds for time

Crossfit Workout - Monday 07/05/10

10 Deadlifts (50% of 1rpm or bodyweight)
15 pushups
10 rounds


Thursday, July 1, 2010

Crossfit Workout - Friday 07/02/10

200m run
20 box jumps
20 kb swings
500m run
50 box jumps
50 kb swings
750m run
50 box jumps
50 kb swings
500m run
20 box jumps
20 kb swings
200m run