Four rounds for time:
Run 400m/row 500m
30 box jumps 24" box
30 wallballs
Sunday, March 30, 2008
Friday, March 28, 2008
Wednesday, March 26, 2008
Monday, March 24, 2008
W.O.D. Tuesday 3/25/2008
30 Hand stand push-ups
40 Pull-ups
50 Kettle bell swings
60 Sit-ups
70 Burpees
For Time
40 Pull-ups
50 Kettle bell swings
60 Sit-ups
70 Burpees
For Time
Sunday, March 23, 2008
Thursday, March 20, 2008
Crossfit Workout Thursday 03/20/08
"Fight Gone Bad" 3 rounds:
Wall Balls 20#
SDHP 75#
Box Jumps 24"
Push press 75#
Row (calories)
One minute each exercise. Count total reps/calories. One minute rest between rounds. Post total reps/calories for three rounds combined to comments.
Wall Balls 20#
SDHP 75#
Box Jumps 24"
Push press 75#
Row (calories)
One minute each exercise. Count total reps/calories. One minute rest between rounds. Post total reps/calories for three rounds combined to comments.
Tuesday, March 18, 2008
Monday, March 17, 2008
Crossfit Workout Tuesday 03/17/08
Total rounds in 20 minutes:
2 muscle ups
4 HS pushups
8 kb/db swings
post total rounds to comments
2 muscle ups
4 HS pushups
8 kb/db swings
post total rounds to comments
Sunday, March 16, 2008
CrossFit Workout: Monday 03/17/08
As many rounds in 20 minutes:
500m Row
Max pullups
Post number of rounds to comments
500m Row
Max pullups
Post number of rounds to comments
Thursday, March 13, 2008
CrossFit Workout - Friday 03/14/08
Rowing Michael
Three rounds for time of:
Row 1000 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Three rounds for time of:
Row 1000 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
CrossFit Workout - Thursday 03/13/08
"Thursday the 13TH"
6 - DB Push Press - 40lb pair
6 - Hanging Knees to Elbows (KTE)
6 - KB Swing - 55lb
13 Rounds for time
Post to Comments
6 - DB Push Press - 40lb pair
6 - Hanging Knees to Elbows (KTE)
6 - KB Swing - 55lb
13 Rounds for time
Post to Comments
Tuesday, March 11, 2008
Monday, March 10, 2008
CrossFit Workout - Tuesday 03/11/08
Body Weight Max Reps, 5 rounds - 2 minutes rest between rounds
Pullups - deadhang, kipping, jumping or ring rows
Pushups - ring, parallete, decline or incline
Situps - GHD or Abmat if available
Squats - jumping or air squat
Each round consists of performing max reps with no rest between each exercise. You reach your max rep# at the first break in action. For example, any momentary delay, pause or rest ends the set. Record reps to Comments.
Perform exercises in any order, but keep consistent through all 5 rounds.
Pullups - deadhang, kipping, jumping or ring rows
Pushups - ring, parallete, decline or incline
Situps - GHD or Abmat if available
Squats - jumping or air squat
Each round consists of performing max reps with no rest between each exercise. You reach your max rep# at the first break in action. For example, any momentary delay, pause or rest ends the set. Record reps to Comments.
Perform exercises in any order, but keep consistent through all 5 rounds.
Crossfit Workout - Monday 03/10/08
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Thursday, March 6, 2008
Crossfit Workout Friday 03/07/08
Row 1000m, then:
Pullups Pushups Situps
10 20 20
15 20 15
20 20 10
Row 1000m
Pullups Pushups Situps
10 20 20
15 20 15
20 20 10
Row 1000m
Wednesday, March 5, 2008
Crossfit Workout 03/06/2008
"Fight Gone Bad"
3 rounds/1 minute each station:
wallballs
SDHP 75lbs
24" box jumps
push press 75lbs
row (calories)
1 minute rest between rounds
3 rounds/1 minute each station:
wallballs
SDHP 75lbs
24" box jumps
push press 75lbs
row (calories)
1 minute rest between rounds
Tuesday, March 4, 2008
WEDNESDAY 03/05/2008 W.O.D.
Back Squat:
5-5-5-5-5-5-5 reps
Use only weights in which STRICT form can be maintained
5-5-5-5-5-5-5 reps
Use only weights in which STRICT form can be maintained
Sunday, March 2, 2008
Crossfit Workout - Monday 03/03/08
CF Warmup x3
For Time-
500M row
21 BW deadLift
21 1/2 BW push press
500M row
15 BW deadLift
15 1/2 BW push press
500M row
9 BW deadLift
9 1/2 BW push press
post time to Comments
For Time-
500M row
21 BW deadLift
21 1/2 BW push press
500M row
15 BW deadLift
15 1/2 BW push press
500M row
9 BW deadLift
9 1/2 BW push press
post time to Comments
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