CrossFit Workout - Thursday 05/01/08

Death by Thrusters

21-15-12-9-6-3-1-3-6-9 reps of
95lb Thruster, for time

Minimum of 1 minute rest between rounds until the sixth round (3 reps). Rest is voluntary thereafter.

Post overall time, including rest, to Comments

Scale to 65lb or 45lb as needed

CrossFit Strength Workout - Wednesday 04/30/08

Front Squat 5-5-5-5-5
Weighted Pullup 1-1-1-1-1

Perform the weighted pullup rep after each set of front squats, 3 minute rest between sets.

Post loads to Comments

CrossFit workout - Tuesday 04/29/08

300 workout

25 pullups, 50 box jumps, 75 squats
25 pushups, 50 situps, 75 KB swings

For time

CrossFit Workout - Monday 04/28/08

Pushup ladders

15 rounds with 8 squats and 8 situps per round....for time

FRIDAY 04/25/08 W.O.D.

"Nicole"

Total rounds in 20 minutes:

400m run
Max pullups

Post total rounds/total pullups to comments

THURSDAY 04/24/08 W.O.D.

For time:

Row 500m
Run 1/4 mile
Row 1000m
Run 1/2 mile
Row 500m
Run 1/4 mile

Post time to comments

WEDNESDAY 04/23/08 W.O.D.

Deadlift 5-3-3-3-1-1-1

Post weights to comments

TUESDAY 04/22/08 W.O.D.

4 rounds for time:

10 SDHP 95lbs
10 Thrusters 95lbs
10 Pullups
10 Pushups

Post time to comments

MONDAY 04/21/08 W.O.D.

For time:

50 wallballs
50 pushups
35 wallballs
35 pushups
20 wallballs
20 pushups

CrossFit WOD - Friday 04/18/08

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to Comments

Deck of Cards CrossFit Workout - Thursday 04/17/08

Deck of Cards workout, for time

Spades - DB Thrusters
Clubs - Jumping Squats
Hearts - Pushups
Diamonds - Hanging knees to elbows

Jokers=10 Burpees

Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck. When a joker appears, do 10 burpees.

Post time to Comments

Scaling the workout - Aces = 1 rep for beginners and 11 reps for experienced CrossFitters. Also, turn two or three cards face up and slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.

CrossFit Heavy Lift Day - Wednesday 04/16/08

Warm up-Push Press and Push Jerk with an empty bar

Push Press 5-5-5
Push Jerk 5-5-5

3 minute rest between sets

Post load to Comments

Choose loads to max out on 3rd set of Push Presses so that is necessary to Push Jerk the next higher load. This will help you appreciate the jerk!

CrossFit Workout of the Day - Tuesday 04/15/08

Warm up, PVC or empty bar

15 Press
15 Push Press
35 Push Jerk

Helen, 3 rounds for time of

400M run
12 pullups
21 kb swings - 55lb

Post time to Comments

CrossFit Workout of the Day - Monday 04/14/08

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

Crossfit Workout Thursday 04/10/2008

For Time:

185lb deadlift x21
400m run
Knees-2-elbows x21
185lb deadlift x18
400m run
Knees-2-elbows x18
185lb deadlift x15
400m run
Knees-2-elbows x15
185lb deadlift x12
400m run
Knees-2-elbows x12

Crossfit Workout Wednesday 04/09/2008

Standing Press 5-5-5-5-5

Post load to comments

Crossfit Workout, Tuesday 04/08/08

5 rounds for time:

500m row or 400m run
21 ring dips

Post time to comments

Mon 04/7/08 W.O.D.

"Cindy"

20 minutes/total rounds: 5 pullups/10 pushups/15 squats

Crossfit Workout 04/04/2008

Three rounds:

1000m row
50 thrusters 45lb
30 pullups

Crossfit Workout 04/03/2008

21-15-9 reps:

Cleans
Ring Dips

Tuesday 4/1/2008

3 rounds for time
Run 800m
50 back extentions
50 sit-ups