For time:
50 Burpees
Jump one foot above reach each rep.
Post time to comments.
Thursday, May 29, 2008
Wednesday, May 28, 2008
CrossFit Workout - Thursday 05/29/08
For time
95 Thruster Pyramids - 1 to 10 to 1, with a partner (100 reps total) Rest while your partner does reps.
Post total team time to Comments
Compliments of Valley CrossFit, done by Brian E. during last week's visit.
See our Crossfit Cleveland home page to see Brian in action!
95 Thruster Pyramids - 1 to 10 to 1, with a partner (100 reps total) Rest while your partner does reps.
Post total team time to Comments
Compliments of Valley CrossFit, done by Brian E. during last week's visit.
See our Crossfit Cleveland home page to see Brian in action!
Monday, May 26, 2008
Crossfit Workout - Tuesday 05/27/08
Run 1 mile followed by
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes after the run.
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes after the run.
Thursday, May 22, 2008
Wednesday, May 21, 2008
Tuesday, May 20, 2008
Monday, May 19, 2008
Tuesday 05/20/08 W.O.D.
For time:
25 Double unders
25 KB swings
25 Sit-ups
Run 400m
25 DB squat cleans
25 Back Extensions
Row 500m
25 Burpees
25 Knees-to-elbows
Run 400m
25 Push press
25 Box jumps
25 Double unders
25 KB swings
25 Sit-ups
Run 400m
25 DB squat cleans
25 Back Extensions
Row 500m
25 Burpees
25 Knees-to-elbows
Run 400m
25 Push press
25 Box jumps
Friday, May 16, 2008
Wednesday, May 14, 2008
CrossFit Fight Gone Bad - Thursday 5/15/08
Abs Gone Bad
With the clock running continuously, perform one minute of each of the following five exercises, with no pause between each. Rest one full minute after completing all five exercises, that equals one round.
GHD situps w/15lb med ball(touching chin)
Hanging knees to elbows
Abmat situps w/15lb med ball(touching chin)
Pipe & box jumps
Overhead squat - 45lb bar
Three rounds total. Count reps for each exercise. Post overall total reps to Comments.
With the clock running continuously, perform one minute of each of the following five exercises, with no pause between each. Rest one full minute after completing all five exercises, that equals one round.
GHD situps w/15lb med ball(touching chin)
Hanging knees to elbows
Abmat situps w/15lb med ball(touching chin)
Pipe & box jumps
Overhead squat - 45lb bar
Three rounds total. Count reps for each exercise. Post overall total reps to Comments.
Tuesday, May 13, 2008
Crossfit Workout - Wednesday 05/14/08
Hard Abs Week - Continued
CrossFit Warmup x 3
For time, 21-15-9 reps of
1x Bodyweight Deadlift
Ring Pushups (feet 12" above rings)
Post time to Comments
Deadlift as much as you weigh, or scale the weight down as necessary to maintain proper form. Elevate hands as needed to maintain straight body and full range of motion on ring pushups. Post scaled weight(as a % of your bodyweight) and hand position along with time in Comments
CrossFit Warmup x 3
For time, 21-15-9 reps of
1x Bodyweight Deadlift
Ring Pushups (feet 12" above rings)
Post time to Comments
Deadlift as much as you weigh, or scale the weight down as necessary to maintain proper form. Elevate hands as needed to maintain straight body and full range of motion on ring pushups. Post scaled weight(as a % of your bodyweight) and hand position along with time in Comments
CrossFit Workout of the Day - Tuesday 05/13/08
For time:
15 Reps of GHD situps, ring pushups, abmat situps
400M run
15 Reps of GHD situps, ring pushups, abmat situps
800M run
15 Reps of GHD situps, ring pushups, abmat situps
400M run
15 Reps of GHD situps, ring pushups, abmat situps
Use a medball for all situps, increasing weight each round
Scale down, substitute anchored situps for GHD situps and standard pushups instead of rings. Elevate hands if necessary to maintain a straight midline and full range for pushups.
Post time and loads to Comments
15 Reps of GHD situps, ring pushups, abmat situps
400M run
15 Reps of GHD situps, ring pushups, abmat situps
800M run
15 Reps of GHD situps, ring pushups, abmat situps
400M run
15 Reps of GHD situps, ring pushups, abmat situps
Use a medball for all situps, increasing weight each round
Scale down, substitute anchored situps for GHD situps and standard pushups instead of rings. Elevate hands if necessary to maintain a straight midline and full range for pushups.
Post time and loads to Comments
Monday, May 12, 2008
Monday 05/12/08
For Time:
Row (25 calories)
50 Box jumps
50 KB swings
50 Push press
50 Sit-ups
50 Pushups
50 Walking lunges
Row (25 calories)
50 Box jumps
50 KB swings
50 Push press
50 Sit-ups
50 Pushups
50 Walking lunges
Friday, May 9, 2008
Wednesday, May 7, 2008
Tuesday, May 6, 2008
Monday, May 5, 2008
Tuesday 5/6/08 W.O.D.
5 Rounds
5 Dumbell Deadlifts
5 Dumbell Hangcleans
5 Dumbell Push Press
5 Dumbell Squat
5 Dumbell Deadlifts
5 Dumbell Hangcleans
5 Dumbell Push Press
5 Dumbell Squat
Sunday, May 4, 2008
CrossFit Workout Monday 05/05/08
Do as many rounds as possible in 20 minutes:
10 Thrusters 65lbs
10 KB/DB swings 35lbs
Scale weight accordingly; post number of rounds to comments
10 Thrusters 65lbs
10 KB/DB swings 35lbs
Scale weight accordingly; post number of rounds to comments
Thursday, May 1, 2008
CrossFit Workout - Friday 05/02/08
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
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