CrossFit Fran Workout - 02/29/08

21-15-9 reps of

95lb thrusters
pullups

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CrossFit Workout - Thursday 02/28/08

Total reps

5 minute - Row
4 minute - Squat
3 minute - KB Swing - 36lb
2 minute - SD high pull - 65lb
1 minute - pushup
No delay between rounds, rest as needed.

Count total reps, calories for Row, Post to Comments

CrossFit Workout - Wednesday 02/27/08

Standing Press 5-5-5-5-5

200M Row after each set, for time

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CrossFit Cleveland - Tuesday 02/26/08

Partner Deck of Cards

with a partner..
Clubs - Med ball toss - (over 8 foot bar)
Spades -Situp with med ball pass
Diamonds - Pullups
Hearts - Pushups
Jokers - 12 Burpees

For time.

Monday 02/25/2008 W.O.D.

4 Rounds for time:

500m row
25 kb/db swings
25 pullups

CrossFit Workout - Friday 02/22/08

For time, 21-15-9-6-3-1-3-6-9-15-21 reps of

DB Push Press - 30lb pair
Hanging KTE

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CrossFit Workout - Thursday 02/21/08

3 L-pullups
6 Pushups
9 OHS - 45lb bar

Max rounds in 15 minutes, post to Comments

Sub for L-Pullup, do a regular pullup followed by KTE

CrossFit Heavy Lift Day - Wednesday 02/19/08

CF Warmup x 3

Deadlift 5-5-5-5-5

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Crossfit Tabata Workout - Tuesday 2/19/08

"Tabata's"

20 seconds work/10 seconds rest of the following:

1. Pushups
2. Kettlebell/dumbell swings
3. Sit-ups
4. Squats

8 rounds of each exercise. Finish one exercise before moving to the next. 16 minutes total.

CrossFit Workout of the Day - Monday 02/18/08

4 rounds, for time

30 KB Swings - 36lbs
30 OHS – 45lb bar
30 Back extensions

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FRIDAY 02/15/2008 W.O.D.

Total rounds in 20 minutes:

Row 500m (one time only), then:
5 situps
10 db swings
15 walking lunges

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THURSDAY 02/14/2008 W.O.D.

"Fran": 21-15-9 reps:

95lb thruster
pullups

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WEDNESDAY 02/13/2008 W.O.D.

Push Press 3-3-3-3-3

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TUESDAY 02/12/2008 W.O.D.

For time:

500m row
27box jumps
27 wallballs
27 situps
27 kb swings
27 overhead squats
27 burpees
500m row

(For Brian E., who is 27 years old today)

MONDAY 02/11/2008 W.O.D.

4 rounds for time:

Row 500 m/jump rope 2 minutes
25 Push Press 65lbs.
20 Push-Ups
15 Pull-Ups

Alternate each round between rowing and jumping rope

FRIDAY 02/08/2008 W.O.D.

5 rounds for time:

2 minute jump rope
25 box jumps
25 wallballs

THURSDAY 02/07/2008

4 rounds:

10 pullups
20 pushups
30 situps
40 squats

3 minute rest between rounds

WEDNESDAY 2/6/08 W.O.D.

Overhead squats: 5-5-3-3-1-1-1-1

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TUESDAY 2/05/2008 W.O.D.

For time:

10-9-8-7-6-5-4-3-2-1 reps:

95lb push press
95lb front squat
med ball cleans

10 reps of each, 9 reps of each, etc...

CROSSFIT CLEVELAND W.O.D. MONDAY 2/04/08

"Cindy"

20 minutes: 5 pullups/10 pushups/15 squats.

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