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 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 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 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 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

Tuesday 07/03/07

21-15-9-6 reps of

20" box jumps
135lb Deadlift
10 yard shuttle run
Pushups

For time, post to Comments