CrossFit Workout - Friday 04/29/11

Choice Day (don't get used to it!)

Workout A: 5 rounds

either 12 push press or 18 front squat
125 meter row
rest 1-2 minutes

95lb for men, 65lb for women, record time for 125M row per round

Workout B:

1000 meter row for time
rest 2 minutes
800 meter row for time
rest 2 minutes
600 meter row for time
rest 2 minutes
400 meter row for time
rest 2 minutes
200 meter row for time

Record time for each row

CrossFit Workout - Thursday 04/28/11

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg)
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Women's weight is 65lb.

RESU:TS:

CrossFit Workout - Wednesday 04/27/11

Find your 3 rep max push press in 10 minutes

Then find your 1 rep max front squat in 10 minutes

Warmup: CF warmup x 1 round then choose between a run 750 meters or 75 mountain climbers (4-count)
Cool down:  Tabata burpees, 8 rounds (4 minutes)

RESULTS:

CrossFit Workout - Tuesday 04/26/11

6 rounds, for time of

10 - hollow body to superman stretch and back
15 - v-situps
20 - mountain climbers (4 count)
25 - squats

RESULTS:

CrossFit Workout - Monday 04/25/11

Death by pullups - on the minute for 20 minutes

Begin by performing 1 pullup then rest for the remainder the minute
Perform 2 pullups then rest for the remainder of the minute
Continue by adding one pullup each minute for as long as you are able

Once you fail to perform the required number of pullups, drop back to one rep the following minute and repeat the process until the clock reaches 20 minutes. Record the total number of pullups performed in 20 minutes.

Warmup:  CrossFit warmup x 3 rounds (minus pullups)
Cool down: Tabata jumping squats, 8 rounds (4 minutes)

RESULTS:

CrossFit Workout - Saturday -4/23/11

RESULTS:

Crossfit Workout - Friday 04/22/11

2 turkish get-ups plus 5 presses per side
3 skin the cats
4 sommersaults
5 shoot-throughs
1 minute rest

5 rounds or 30 minutes max - use 5lb less than your 3 rep max weight for TGUs

Alternate Workout - for time

50-40-30-20-10 reps jumping squat
800--600-400-200 meters on rower

RESULTS: