Deadlift 5-5-3-3-1-1-1 reps
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Tuesday, December 30, 2008
Monday, December 29, 2008
CrossFit Workout - Tuesday 12/30/08
Warm up, 1500M row & 35 pvc snatch
WOD, 21-18-15-12-9-6-3-1 reps of
55lb KB swings
Burpees
For time, post to Comments.
Cool down, situps and KTEs 30-10, 20-10, 10-10
WOD, 21-18-15-12-9-6-3-1 reps of
55lb KB swings
Burpees
For time, post to Comments.
Cool down, situps and KTEs 30-10, 20-10, 10-10
Sunday, December 28, 2008
CrossFit W.O.D. Monday 12/29/08
1->10->1 Pyramid of
box jumps
squats
pushups
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of each exercise
For time, post to Comments
box jumps
squats
pushups
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of each exercise
For time, post to Comments
Thursday, December 25, 2008
Tuesday, December 23, 2008
Monday, December 22, 2008
Sunday, December 21, 2008
Thursday, December 18, 2008
CrossFit Filthy Fifty Workout - Friday 12/18/08
Filthy Fifty (scale to 30 reps for a shorter workout)
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Wednesday, December 17, 2008
CrossFit Workout - Thursday 12/18/08
For time
60 squats
50 situps
40 calories on rower
30 pushups
20 pullups
10 KTEs
Post time to Comments
60 squats
50 situps
40 calories on rower
30 pushups
20 pullups
10 KTEs
Post time to Comments
Tuesday, December 16, 2008
CrossFit Workout - Wednesday 12/17/08
back squat - 5 reps (1x bodyweight )
deadlift - 10 reps (1x bodyweight )
ring pushups - 15 reps (feet level or slightly above hands)
rest 60-90 seconds
6 rounds. There is no time component to this workout. Maintain perfect form throughout all sets, rest as needed.
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deadlift - 10 reps (1x bodyweight )
ring pushups - 15 reps (feet level or slightly above hands)
rest 60-90 seconds
6 rounds. There is no time component to this workout. Maintain perfect form throughout all sets, rest as needed.
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Monday, December 15, 2008
CrossFit Workout - Tuesday 12/16/08
For time......
Warm-up: 1500M row and 21 wallballs
Round 1: 5-4-3-2-1 reps of
95lb shoulder press
burpee
Round 2: 5-4-3-2-1 reps of
pullup
burpee
Round 3: 5-4-3-2-1 reps of
95lb shoulder press
burpee
Round 4: 5-4-3-2-1 reps of
pullup
burpee
Clean the bar off the floor for each set of presses. Post time to Comments.
Cool down: 30 hanging knees to elbows and 30 abmat situps
Warm-up: 1500M row and 21 wallballs
Round 1: 5-4-3-2-1 reps of
95lb shoulder press
burpee
Round 2: 5-4-3-2-1 reps of
pullup
burpee
Round 3: 5-4-3-2-1 reps of
95lb shoulder press
burpee
Round 4: 5-4-3-2-1 reps of
pullup
burpee
Clean the bar off the floor for each set of presses. Post time to Comments.
Cool down: 30 hanging knees to elbows and 30 abmat situps
Sunday, December 14, 2008
CrossFit Workout - Monday 12/15/08
Rowing Helen - 3 rounds for time
500M row
55lb KB swing - 21 reps
pullups - 12 reps
Post time to Comments
500M row
55lb KB swing - 21 reps
pullups - 12 reps
Post time to Comments
Thursday, December 11, 2008
Friday 12/12/2008 W.O.D.
Back Squat x21 (Body Weight)
Row 250m
Front Squat x21 (3/4 Body Weight)
Row 250m
OHS x21 (1/2 Body Weight)
Row 250m
Row 250m
Front Squat x21 (3/4 Body Weight)
Row 250m
OHS x21 (1/2 Body Weight)
Row 250m
Thursday 12/11/2008 W.O.D.
Row 750m
50 KB Swings
25 Situps
Row 500m
40 KB Swings
20 Situps
Row 250m
30 KB Swings
15 Situps
50 KB Swings
25 Situps
Row 500m
40 KB Swings
20 Situps
Row 250m
30 KB Swings
15 Situps
Tuesday, December 9, 2008
Monday, December 8, 2008
Sunday, December 7, 2008
Thursday, December 4, 2008
Wednesday, December 3, 2008
CrossFit Workout - Thursday 12/04/08
CrossFit Warmup x3
For time,
5 L-pullup
50 abmat situp
10 hanging kte
40 abmat situp
15 ring pushup
30 abmat situp
15 ring pushup
20 abmat situp
10 hanging kte
10 abmat situp
5 L-pullup
Post time to Comments
For time,
5 L-pullup
50 abmat situp
10 hanging kte
40 abmat situp
15 ring pushup
30 abmat situp
15 ring pushup
20 abmat situp
10 hanging kte
10 abmat situp
5 L-pullup
Post time to Comments
Tuesday, December 2, 2008
CrossFit Fight Gone Bad - Wednesday 12/03/08
"Fight Gone Bad" 3 rounds:
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.
Wall Balls 20lb
SDHP 75lb
Box Jumps 20"
Push press 75lb
Row (calories)
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.
Wall Balls 20lb
SDHP 75lb
Box Jumps 20"
Push press 75lb
Row (calories)
Three rounds total. Count reps for each exercise. Post overall total reps to Comments.
Monday, December 1, 2008
CrossFit Cleveland Workout - Tuesday 12/02/08
Max rounds in 20 minutes of
95lb front squat - 5 reps 65lb women
55lb kettlebell swings - 10 reps 36lb women
jumping ring dips - 15 reps
Scale load as needed. Ring height to just below armpit level. Regular or band assisted ring dips are not allowed, must be jumping to full lockout then drop to the floor, with no negative resistance.
Post rounds to Comments
We did this in Rockville, MD last week at CrossFit Extreme Fitness. It's a good one!
Club 3000 for this December - 3000 squats, any type. All reps must be below parallel and performed in the gym to count. As always, reps included in the workout do not count. Mix them up any way you choose, air squats, front squats, back squats, box squats, overhead squats, jumping squats, squat cleans, snatches, snatch balances, thrusters, wall ball shots, etc. If you squat and have the crease in your hip below the top of your knee and then stand to full hip extension, it counts.
95lb front squat - 5 reps 65lb women
55lb kettlebell swings - 10 reps 36lb women
jumping ring dips - 15 reps
Scale load as needed. Ring height to just below armpit level. Regular or band assisted ring dips are not allowed, must be jumping to full lockout then drop to the floor, with no negative resistance.
Post rounds to Comments
We did this in Rockville, MD last week at CrossFit Extreme Fitness. It's a good one!
Club 3000 for this December - 3000 squats, any type. All reps must be below parallel and performed in the gym to count. As always, reps included in the workout do not count. Mix them up any way you choose, air squats, front squats, back squats, box squats, overhead squats, jumping squats, squat cleans, snatches, snatch balances, thrusters, wall ball shots, etc. If you squat and have the crease in your hip below the top of your knee and then stand to full hip extension, it counts.
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