With a clock running continuously, do 1 minute of each exercise then rest for 1 minute. 5 rounds. Count the total number of reps for all 5 rounds.
Dumbbell Snatch - right arm
Dumbbell Snatch - left arm
Jumping Squats
Snatches - use a dumbell that is 1/4 of your body weight
Jumping Squats - 45 lb. bar, scale down to PVC pipe or no weight at all
Start a timer and do as many right arm DB snatches as you can in 60 seconds, then immediately switch to the left arm and do as many DB snatches as you can in the next 60 seconds, then do as many jumping squats as you can in the next 60 seconds. Rest for the next 60 seconds then repeat for 4 more rounds.
Scale down weight of DB if necessary.
Here's a video on the Db Snatch
Here's a video on the Jumping Squat
Wednesday, June 27, 2007
Tuesday, June 26, 2007
Wednesday 06/27/07
Balls to the walls
4 rounds for time
25 pushups
25 DB swings (1/4 body weight)
25 Overhead Squats (1/4 body weight)
25 jumping pullups
load should be equal to 1/4 of your body weight. e.g. you weigh 160 pounds, you use 40 pounds for your DB swings and Overhead Squats.
Post time and load to comments
4 rounds for time
25 pushups
25 DB swings (1/4 body weight)
25 Overhead Squats (1/4 body weight)
25 jumping pullups
load should be equal to 1/4 of your body weight. e.g. you weigh 160 pounds, you use 40 pounds for your DB swings and Overhead Squats.
Post time and load to comments
Tuesday 06/26/07
Fran
21-15-9 reps of:
90 lb. Thrusters (Squat-Push Press)
Pullups
For time, post ot comments
Scale down to 65lb or 45lb Thrusters and Jumping Pullups
21-15-9 reps of:
90 lb. Thrusters (Squat-Push Press)
Pullups
For time, post ot comments
Scale down to 65lb or 45lb Thrusters and Jumping Pullups
Friday, June 22, 2007
Friday 06/22/07
Rest Day
Don't forget to show for our Outdoor Workout tomorrow morning. Check the Schedule/Events page for more details.
Don't forget to show for our Outdoor Workout tomorrow morning. Check the Schedule/Events page for more details.
Thursday, June 21, 2007
Thursday 6/21/07
Helen
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time, post to comments
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time, post to comments
Wednesday, June 20, 2007
Wednesday 06/20/07
Run for 21 minutes and record distance. Post to Comments.
We did this last month. Compare your results to your May 23, 2007 workout.
We did this last month. Compare your results to your May 23, 2007 workout.
Tuesday 06/19/07
3 rounds for time
Dumbbell Cleans - 9 right arm, 9 left arm
Handstand Hold - 2 minutes
Post time to comments
Dumbbell should be 1/4 of your bodyweight
Dumbbell Cleans - 9 right arm, 9 left arm
Handstand Hold - 2 minutes
Post time to comments
Dumbbell should be 1/4 of your bodyweight
Tuesday, June 12, 2007
Tuesday 06/12/07
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Monday 06/11/07
Rest Day.
Heard of Parkour? It's been growing around the world and finally catching on in Cleveland. Check out this article from a recent Crossfit Journal on Parkour by Jesse Woody.
Heard of Parkour? It's been growing around the world and finally catching on in Cleveland. Check out this article from a recent Crossfit Journal on Parkour by Jesse Woody.
Saturday 06/09/07 Outdoor Workout
50 reps of the following exercises, for time. Do them in any order but you must complete all 50 reps before moving on. Break into as many sets as needed. Scale down to 30 reps of each
Box Jump
Push Press
Dumbbell Swing
L-Sit/L-Hang - hold 50 seconds
Pushup
Deadlift
Snatch - PVC
Lying Elbows to Knees
Pullup
Squat
Post time to Comments
Box Jump
Push Press
Dumbbell Swing
L-Sit/L-Hang - hold 50 seconds
Pushup
Deadlift
Snatch - PVC
Lying Elbows to Knees
Pullup
Squat
Post time to Comments
Friday, June 8, 2007
Thursday, June 7, 2007
Thursday 6/7/07
Five rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
Post time to comments.
Scale down if this is your first time doing this.
Four rounds for time of:
Run 400 meters
45 pound Thruster, 25 reps
Run 400 meters
65 pound Thruster, 30 reps
Post time to comments.
Scale down if this is your first time doing this.
Four rounds for time of:
Run 400 meters
45 pound Thruster, 25 reps
Tuesday, June 5, 2007
Wednesday 06/06/07
Ten Fifties
50 of each exercise, for time.
Squat
Stepping lunge (50 each leg)
Push Press - 65 lb
Pullup (Kipping or Jumping w/full negative)
Bag work (5o each left side/50 each right side)
Jab & reverse punch
Front leg roundhouse kick
Double front kick
Post time and comments
50 of each exercise, for time.
Squat
Stepping lunge (50 each leg)
Push Press - 65 lb
Pullup (Kipping or Jumping w/full negative)
Bag work (5o each left side/50 each right side)
Jab & reverse punch
Front leg roundhouse kick
Double front kick
Post time and comments
Monday, June 4, 2007
Tuesday 06/05/07
Fran
21 reps - 95lb Thrusters
21 reps - Pullups
15 reps - 95lb Thrusters
15 reps - Pullups
9 reps - 95lb Thrusters
9 reps - Pullups
For time.
21 reps - 95lb Thrusters
21 reps - Pullups
15 reps - 95lb Thrusters
15 reps - Pullups
9 reps - 95lb Thrusters
9 reps - Pullups
For time.
Sunday 06/03/07
90 minutes of Hooverball
Hooverball is like playing Volleyball with a 4 pound medicine ball. Throwing and catching the med ball on a sand volleyball court.
Hooverball is like playing Volleyball with a 4 pound medicine ball. Throwing and catching the med ball on a sand volleyball court.
Saturday 06/02/07
Outdoor Workout - Cindy
5 pullups
10 pushups
15 squats
Complete as many rounds as possible in 20 minutes, post score to Comments
5 pullups
10 pushups
15 squats
Complete as many rounds as possible in 20 minutes, post score to Comments
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