Crossfit Workout - Thursday 12/31/09

Row 5K
Post time to comments.

Happy New Year!

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Suggested weight/load

work up to your 1 rep max (1RM)
perform 10 reps at approx 75% of your 1RM
perform 1 rep at your 1RM
perform 20 reps at approx 60% of your 1RM
perform 1 rep at your 1RM
perform 30 reps at approx 50% of your 1RM

Rest approximately 3 minutes between each set.  There is no time component to this workout, maintain perfect form on all lifts.


** Do not drop the bar from the top of the lift, you must lower the bar in a controlled manner for the rep to count.

Crossfit Workout - Tuesday 12/29/09

This is an old crowd favorite, picked up from CrossFit Extreme Fitness in Rockville, MD

max rounds in 20 minutes of

95lb front squat - 5 reps
55lb KB swing - 10 reps
jumping ring dips - 15 reps

Post score to Comments

CrossFit Workout - Monday 12/28/09

warm-up 5-10-15-10-5 reps of
kb swings
pullups
pushups

WOD - for time
1000M row +
21-15-12-9 reps of
burpees
overhead squat - pvc
wall ball shots

Post time to Comments

Cool down

15 ball slams
15 situps
x4

Thursday 12/24/2009

Row 1000m

55 box jumps

44 pullups

44 DB squat cleans

88 situps

55 wallballs

66 KB swings

44 walking lunges

55 pushups

Wednesday 12/23/2009

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

Back Squats w/max pullups between sets

Attempt to increase weight each set. If your form does not allow you to safely squat near-maximal weight, the minimum reps you should do are 5 with absolute proper form. Rest as needed between sets (but pullups are to be done immediately after each set of squats)

Tuesday 12/22/2009

5 minutes jump rope

5 minutes situps

3 minutes jump rope

3 minutes wallballs

1 minute jump rope

1 minute pushups

Continuous-running clock. Max efforts on every exercise. (Don't worry Beth it can be modified)

Monday 12/21/2009

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

SDHP 95lbs

Push press 95lbs

K2E's

CrossFit Workout - Friday 12/18/09

80-60-40-20 situps
10-20-30-40 summo deadlift high pulls

Post time to Comments

Crossfit Workout - Thursday 12/17/09

8 rounds for time

10 pushup
15 DB push press - 30lb
20 jumping pullup

post time to Comments

CrossFit Workout - Wednesday 12/16/09

Back Squats

12-11-10-9-8-7-6-5-20 reps @50-60% of your 1 rep max

rest 1 1/2 to 2 minutes between sets.  There is no time component to this workout, maintain perfect form on all lifts and scale weight down if necessary.

Cool down, 50 ball slams and 50 situps, for time. Partition any way you want.

CrossFit Workout - Tuesday 12/15/09

5 rounds for time

500M row or run
15 box jumps
15 kb swings

Post time to Comments

Crossfit Workout - Monday 12/14/09

1 --> 11 --> 1 pyramid of

30lb dumbbell squat clean thrusters
hanging knees to elbows (KTEs)

Post time to Comments

Friday 12/11/2009

Row 1000m

50 wallballs

25 box jumps

Row 750m

40 wallbals

20 box jumps

Row 500m

30 wallballs

15 box jumps

Thursday 12/10/2009

100 Pullups

100 Pushups

100 Sit-ups

100 Squats

Post time on whiteboard

Wednesday 12/09/2009

Split jerks/sit-ups:

10/20

9/19

8/18

7/17

6/16

5/15

4/14

3/13

2/12

1/11

Tuesday 12/8/09

Total rounds in 20 minutes:

5 thrusters

7 hang cleans

10 sdhp

Load bar w/appropriate weight and use for all three exercises

Monday 12/07/2009

Row 800m
21 deadlifts w/bodyweight
21 pullups
Row 700m
18 deadlifts w/bodyweight
18 pullups
Row 600m
15 deadlifts w/bodyweight
15 pullups

Crossfit Workout - Friday 12/04/09

5 rounds, for time

350M row
15 kb swings
9 pullups

Crossfit Workout - Thursday 12/03/09

"Karen"

150 wall ball shots, for time

rest 3 minutes followed by

100 KTEs for time.

Post times to Comments and on the Scores board at the gym

Crossfit Cleveland WOD - Wednesday 12/02/09

Deadlift 5-5-3-3-1-1-1-15

increase weight each set to reach your 1 rep max, resting 2-3 minutes after each set
reduce weight by 30-35% and finish with one set of 15 reps

Crossfit WOD - Workout of the Day 12/01/09

1500M row

100 squats
100 situps

50 pushups
50 box jumps

25 pullups
25 KTEs

Complete the row first then move on to the 100 reps of squats and situps in any combination of sets/reps then the 50 reps of pushups and box jumps in any combination of sets/reps then finishing with the 25 pullups and KTEs any way you choose. Post time to Comments.

Crossfit WOD - Workout of the Day 11/30/09

30-25-20-15-10-5 reps of

Summo deadlift high pull - 75lb
burpee

Post time to Comments

Friday 11/27/2009

Total rounds in 20 minutes:

7 deadlifts
15 pushups
20 situps

Wednesday 11/25/2009

Clean & Jerk, 50 reps

Tuesday 11/24/2009

Row/run 500m
50 box jumps
50 pushups
50 K2E
50 jumping pullups
50 ring dips
50 db lunge
Row/run 500m

Monday 11/23/2009

21-18-15-12-9-6-3 reps:

Lunges
Thrusters
Pullups
Sit-ups

Crossfit Workout - Friday 11/20/09

21-18-15-12-9-6-3-1 reps:

SDHP
*Med ball sit-ups

* holding a med ball in front of you, sit-up, then toss the ball high against the wall; catch and repeat. a.k.a. wall ball situps

Compare to 07/10/09

Crossfit Workout - Thursday 11/19/09

"Sissy"

7 rounds - for time

115lb split jerk - 7 reps
burpee - 7 reps
pullup - 7 reps

Post time to Comments

Crossfit Workout - Wednesday 11/18/09

For time
Heavy deadlifts  7-6-5-4-3-2-1 reps
20" box jumps 18-20-22-24-26-28-30 reps

Deadlift weight should be 75%-80% of your 1 rep max. Go as heavy as you can while maintaining perfect form on all lifts. Perform 7 deadlifts followed by 18 box jumps, then 6 deadlifts followed by 20 box jumps, alternating  exercises for 7 rounds total, decreasing the deadlift rep count by one each round and increasing the box jump rep count by 2 each round, until you finish with a single deadift and 30 box jumps.

Post time and load to Comments

CrossFit Workout - Tuesday 11/17/09

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.

Crossfit Cleveland - Workout of the Day - 11/16/09

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments and record on the 'records' board at the gym

Friday 11/13/2009

Thrusters 15-13-11-9-7-5-3-1
K2E's 1-3-5-7-9-11-13-15

Alternate exercises (15 thrusters/1 K2E/13 thrusters/3 K2E/etc...)

Thursday 11/12/2009

4 rounds:

Deadlift x12
Sit-ups x24
Run/row 500m

@60% of 1RM for deadlift, but scale as needed.

Wednesday 11/11/2009

4 rounds:

25 box jumps
25 pushups
25 KB swings
25 pullups
25 wallballs

Tuesday 11/10/2009

21-18-15-12:

SDHP
Sit-ups (4-count)
Push press
Wallballs
Row (calories)

*Happy birthday USMC; 234 years. Born on November 10th, 1775, Tonne Tavern.

Monday 11/9/2009

3 rounds:

500m run/row
21 power cleans
21 box jumps

Crossfit Workout - Friday 11/06/09

max rounds in 20 minutes of:

6 split jerk - 95lb/65lb
9 summo deadlift high pull - 95lb/65lb
12 burpee

Post # of rounds to Comments

Crossfit Workout - Thursday 11/05/09

Row - 60 calories
Jumping pullup - 60 reps
Stepping lunge-50 reps
Jumping pullup - 50 reps
Kettlebell swing - 40 reps
Jumping pullup - 40 reps
DB push press - 30 reps
Jumping pullup - 30 reps

For time, post to Comments

There is no negative resistance on the jumping pullups. Stand on a box high enough to give yourself a 60 to 90 degree flex in your elbow

Crossfit Workout - Friday 11/04/09

Back Squats 5-5-5-5-5-20

Rest 2-3 minutes between sets. Increase the weight each set to reach your 5 rep maximum-5RM.

Reduce the weight by 25%-35% and finish with 20 reps in the last set

CrossFit Workout - Tuesday 11/03/09

10-->1-->10 inverted pyramid of

pullups
pushups
box jumps

Post time to Comments

Crossfit Workout - Monday 11/02/09

mountain climber - 15 reps
30lb DB squat clean - 15 reps
mountain climber - 30 reps
30lb DB squat clean - 15 reps
mountain climber - 45 reps
30lb DB squat clean - 15 reps
mountain climber - 60 reps
30lb DB squat clean - 15 reps
mountain climber - 75 reps
30lb DB squat clean - 15 reps

Post time to Comments

moutain climbers - left & right = 1 rep

Friday 10/30/2009

20 minutes/total rounds:

250m row/run
20 wallballs
30 box jumps

Thursday 10/29/2009

5 rounds:

15 split jerks
15 L-pullups

Split jerk @40% of 1RM

Wednesday 10/28/2009

5 rounds:

deadlift x7
ring dips x10

Tuesday October 27, 2009

5 minutes jump rope
5 minutes wallballs
3 minutes jump rope
3 minutes sit-ups
1 minute jump rope
1 minute push press

Monday 10/26/09

30 OHS
15 box jumps
24 OHS
12 box jumps
18 OHS
09 box jumps
12 OHS
06 box jumps
06 OHS
03 box jumps

OHS: use moderate weight that you can do FULL-DEPTH squats with

Crossfit Workout - Friday 11/23/09

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Crossfit Workout - Thursday 11/22/09

4 rounds for time

50 pushups
500M row

Post time to Comments

Crossfit Workout - Wednesday 11/21/09

15 seconds of max rep Thrusters followed by 45 seconds of rest, for 15 minutes then a 1 mile run

Post load and total reps to Comments

Weight should be approximately 60% of your 1 rep max. One mile run is to Detroit Road and back.

Crossfit Workout - Tuesday 11/20/09

max rounds in 20 minutes of...

12 kb swings - 55lb
9 hanging knees to elbows
6 db standing press - 30lb

Post # of rounds to Comments

CrossFit Workout - Monday 10/19/09

row 2 minutes for distance
rest 2 minutes

5 rounds - Post total distance to Comments

Friday 10/16/2009

10 rounds:

1 deadlift
15 sit-ups

Thursday 10/15/2009

4 rounds:

30 mountain climbers (L + R = 1)
30 wallballs
30 pushups
30 DB cleans

Wednesday 10/14/2009

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

Power clean & jerk
Pullups
K2E's

Tuesday 10/13/2009

5 rounds:

100' walking DB lunge
15 box jumps
20 pushups

WOD 10/12/09

As many rounds as possible in 20 min
Row 250
21 SDHP
15 Pull-ups

CrossFit Workout - Thursday 10/09/09

400m row
40 situps
400m row
40 squats

300m row
30 situps
300m row
30 squats

200m row
20 situps
200m row
20 squats

100m row
10 situps
100m row
10 squats

For time, Post to Comments

CrossFit Workout - Thursday 10/08/09

Crossfit warmup x 3

Workout: 1-->10-->1 pyramid of

DB thrusters
pushups
hanging knees to elbows(KTEs)

Post time to Comments

Cool down: 100 partner med ball situps, for time

CrossFit Workout - Wednesday 10/07/09

warm-up, 3 rounds of: 350M row, 10 pushups, 10 deadlifts @ approximately 1/2 your body weight

Workout

1x bodyweight deadlift - 10 reps
rest 1 minute

10 rounds

weight should be 50% of your 1 rep max, reduce if necessary in order to maintain proper form on all lifts. There is no time component to this workout. Take as much time as necessary to complete each set of 10 reps, but keep at least one hand on the bar until all 10 reps are completed.

Cool down - death by burpees (thanks to Rolf Whitney from Mansfield, OH)

Perform one burpee at the beginning of each minute and rest for the remainder of that minute. Increase rep count by one each minute until you can no longer perform one more rep than you did during the previous minute.

CrossFit Workout - Tuesday 10/06/09

Burgener warmup x 5

Workout = 45-35-25 reps of

pullups
handstand pushups


cool down = 150 stepping lunges

CrossFit Workout - Monday 10/05/09

Warmup - 25 pvc overhead squat, 750m row, 25 pvc overhead squat

Workout, for time:

75 pushups
75 box jumps - 20"
75 wall balls - 20lb
75 jumping ring dips (rings at armpit level, jump to full extension, no negatives)
75 kb swings - 55lb

Post time to Comments

Cool down: partner med ball situps, one minute on/20 second rest x 4 - count total reps

Friday 10/01/2009

3 rounds:

Back squat x20 (bodyweight)
Run 800m

Thursday 10/01/2009

Total rounds in 20 minutes:

05 thrusters
07 hang power cleans
10 SDHP

*Taken from last week's main site

Wednesday 09/30/2009 W.O.D.

For time:

10 deadlifts
50 wallballs
08 deadlifts
40 wallballs
06 deadlifts
30 wallballs
04 deadlifts
20 wallballs
02 deadlifts
10 wallballs

Weight for deadlifts should be @55%-60% of 1RM

Tuesday 09/29/2009

3 rounds:

Run/row 500m
KB swings x21
Pullups x21
Situps x21

MON. 9/28/09 WOD

7 rounds
Push Press 21
K2E 21

CrossFit Workout - Friday 09/25/09

max rounds in 20 minutes of

5 deadlift - 1x bodyweight
10 ring dip
15 med ball clean

Post # of rounds to Comments

CrossFit Workout - Thursday 09/24/09

750M run
75 burpees
500M run
50 burpees
250M run
25 burpees

For Time, Post to Comments

750M run, west down Madison to Riverside to Fries and back
500M run, west down Madison to Spring Garden to Fries and back
250M run, out front door, east down Madison to Winton and back

If you sub rowing for running, add mountain climbers equal to the number of burpees in each round

CrossFit Workout - Wednesday 09/23/09

At the top of each minute perform three push jerks and rest for the remainder of the minute, for fifteen minutes. Finish with a one-mile run or 2000M row.

Clean the bar from the floor at the beginning of each round = one clean plus three jerks. Weight should be 75-80% of your 3 rep max.

Post load and one-mile run time to Comments.

CrossFit Workout - Tuesday 09/22/09

5 rounds for time of

15 overhead squat - Men 65 lbs/Ladies 30-45lbs
15 pullups
30 mountain climbers (Right & Left = 1 rep)

Post time to Comments

Scale OH Squat weight as necessary to maintain strict form - weight on heels, bar over the center of your feet and reach full depth with the crease of your hips at least beneath the top of your knee, the lower the better. If you shift the weight to the balls of your feet, drop the weight.

CrossFit Workout - Monday 09/21/09

CrossFit Warmup - 3 rounds
Samson Stretch, OH squat, situp, back extension, pullup, dip - 10 each

Workout:

1000M row followed by 40-30-20-10 reps of
DB push press - 30lb DBs
situp - abmat
KB swing - 55lb KB

post time to Comments

Cool down, 100 squats for time, update your time to white board if faster than your best previous time

Friday 09/18/2009

"Daniel"

50 pullups
400m run
Thruster x21
800m run
Thruster x21
400m run
50 pullups

Happy birthday Danny (14)

Thursday 09/17/2009

4 rounds:

25 wallballs
35 lunges
25 K2E

WED WOD

Run 750m, then:
5 rounds:
25 pushups
7 clean and jerk

For those experienced with the C&J, weight should be set at 50%-60% of 1RM. For members that are new to the lift, the bar should be taken from the high-hang (not from floor). Lighter weight, with total focus on good form

Tuesday 09/15/2009

20 rounds for time:

5 pullups
10 sit-ups
15 OHS w/pvc

Monday 09/14/2009

Run 750m
DB squat clean x25
Pullups x25
100 situps
Pullups x25
DB squat cleans x25
Run 750m

CrossFit Workout -Friday 09/11/09

Complete as many rounds as possible in 20 min

15 Sumo deadlift high-pull
10 Box Jumps

CrossFit Workout - Thursday 09/10/09

1-->10-->1 pyramid of

burpees & wall ball shots

Post time to Comments

CrossFit Workout - Wednesday 09/09/09

Wednesday 09/09/09

09 Deadlifts - 1x bodyweight
09 Ring Dips

09 rounds, for time. Post load and time to Comments.

Crossfit Workout - Tuesday 09/08/09

"Cindy" max rounds in 20 minutes

5 pullups
10 pushups
15 squats

Post results to Comments

Friday 09/04/2009

5 rounds

20 pullups
30 situps
Run 500m

Thursday 09/03/2009

5 rounds:

Run 400m
35 walking lunges
35 pushups

Wednesday 09/02/2009

Thrusters 1-1-1-1-1-1-1

Work up to heavy single, for those experienced with the movement. For newer members, or those unfamiliar with thrusters, work on form, keeping reps in the "5" range

Tuesday 09/01/2009

Total rounds in 20 minutes:

15 SDHP
20 K2E

WOD 8/31/09

Deck of Cards

CrossFit Workout -Friday 09/28/09

Max rounds in 20 minutes

20 reps - situps
15 reps - 20lb wallballs
10 calories on C2 rower (sprint pace)

Post # of rounds to Comments

CrossFit Workout - Thursday 08/27/09

I saw this on the main board in June, it's looks like a good one.

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (55lb)
12 Handstand push-ups

Post time to comments.

CrossFit Workout - Wednesday 08/26/09

With a continuously running clock do one L-pull-up the first minute and rest for the remainder of the minute, two L-pull-ups the second minute and rest for the remainder of the minute, three L-pull-ups the third minute and rest for the remainder of the minute... increasing by one rep each minute for a total of 20 minutes. Use as many sets each minute as needed.

When you fail to perform the required number of reps, start the routine over again. Continue for 20 minutes total. Finish with a one mile run.

Post total number of L-pullup reps to Comments.

Post number of minutes completed to comments.

CrossFit Workout - Tuesday 08/25/09

5 rounds for time,

squat - max reps
ring dip - 15 reps

Post time and total squat reps to Comments

Stop counting the squat reps at any pause in excess of 2 seconds.

Crossfit Workout - Monday 08/24/09

20 burpee pullups
400M run

5 rounds for time

Friday 08/21/2009

Total rounds in 20 minutes:

21 jumping pullups
15 SDHP

Thursday 08/20/2009

60-50-40-30-20-10 squats
05-10-15-20-25-30 K2E
(60 squats-05 K2E-50 squats-10 K2E-etc...)

Run 500m (after the above exercises are completed)

Thursday 08/19/2009

21 deadlifts
Run 750m
21 sit-ups
15 deadlifts
Run 750m
15 sit-ups
09 deadlifts
Run 750m
09 sit-ups

*weight should be @ 50% of 1RM for deadlift

Tuesday 08/18/2009

21-15-9 reps:

Standing press (7-5-3)
Push press (7-5-3)
Split jerk (7-5-3)
Pullups

Weight should be set @ 50%-55% of 1RM for standing press. Use same weight for all presses/jerk.

Monday 08/17/2009

"Nancy": 5 rounds:

400m run
OHS x15

*In order to optimize work capacity, atempt to do your OHS at @35% of your 1RM (if known). Trying to do as much weight as possible usually breaks down your form sooner, increases your workout time, and reduces total work capacity for the workout posted. This week, we will attempt to guide you with percentages, in lieu of weight, for the posted workouts.

CrossFit Workout -Friday 08/13/09

Run or Row 5K

Post time to Comments

CrossFit Workout - Thursday 08/13/09

max rounds in 18 minutes

7-bodybuilders (8-count burpee)
7-med ball cleans

Post total rounds to Comments

CrossFit Workout - Wednesday 08/12/09

1-arm 55lb KB press - 15 reps right
1-arm 55lb KB press - 15 reps left
125M Row - max effort/sprint
2-3 minute rest

5 rounds, there is no time component to this workout. Maintain proper form on all reps. Scale KB weight down as needed to get 15 reps each arm per set without failing while maintaining proper form.

CrossFit Workout - Tuesday 08/11/09

1000M Row
1->10->1 pyramid of
DB thrusters
KB swings
750M run

CrossFit Workout - Monday 08/10/09

7 rounds for time

5 weighted pullup
10 pushup
15 situp
20 squat
200M run

Post time to Comments

Friday 08/07/2009

5 rounds:

Hang power cleans x10
K2E x15
Thruster x20

Thursday 08/06/2009

Run 500m
09 pullups
09 SDHP
Run 500m
15 pullups
15 SDHP
Run 500m
21 pullups
21 SDHP

Wednesday 08/05/2009

Back squat
1-1-1-1-1-1-1

Tuesday 08/04/2009

21-18-15-12-9-6 reps:

Pushups
Shoulder press
Front squat
Sit-up

Monday 08/02/2009

4 rounds:

Squat snatch x1
OHS x10
Squat snatch x1
OHS x10
Run 500m

CrossFit Workout -Friday 07/31/09

We're doing the crossfit.com "main site workout" today

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

CrossFit Workout - Thursday 07/30/09

500M run
25 box jumps
25 kettlebell swings

750M run
25 box jumps
25 kettlebell swings

500M run
25 box jumps
25 kettlebell swings

For time, Post results to Comments

5 - 115lb clean
5 - 115lb push jerk
5 - dead hang pullup

max rounds in 15 minutes, post to Comments

Catch clean in full squat. Scale weight as needed. If you need to kip or jump on the pullups, do a controlled negative/eccentric movement for each rep - no consecutive kipping reps.

CrossFit Workout - Tuesday 07/28/09

run 500M
21 thrusters - 95 lb
21 burpees
15 thrusters - 95 lb
15 burpees
9 thrusters - 95 lb
9 burpees
run 750M

For time, post to Comments.

CrossFit Workout - Monday 07/27/09

"Angie"

100 pullups
100 pushups
100 situps
100 squats

for time, Post to Comments

Perform all 100 reps of each exercise in the order listed before moving to the next.

Friday 07/24/2009

18-15-12-9-6-3 reps:

Pullups
Standing press
SDHP
Situps

Thursday 07/23/2009

3 rounds:

Max HSPU/4 minutes
Max pullups/2 minutes
Max squats/1 minute

Continuous running clock/no rest between rounds

Wednesday 07/22/2009

Deadlift 1-1-1-1-1-1-1

Post weight to comments

W.O.D. 7/21/2009

Total rounds in 20 min
15 Push Press
30 squats

Monday 07/20/2009

Run 750m
21 one-legged squats, L + R
30 situps
18 one-legged squats, L + R
30 situps
15 one-legged squats, L + R
30 situps
Run 750m

CrossFit Workout -Friday 06/17/09

For time...

1500M row

21-15-9 reps of
20lb wall ball shots
abmat situps
75lb summo deadlift high pulls

750M run

Post time to Comments

CrossFit Workout - Thursday 05/16/09

10 pullups
20 dips
30 KB swings
40 mountain climbers

5 rounds for time - Post to Comments

Mountain climbers, right and left = one rep

With a continuously running clock do one 135 pound Thruster the first minute, two 135 pound Thruster the second minute, three 135 pound Thruster the third minute... continuing as long as you are able to keep complete the reps. Once you fail to perform one more rep than the previous minute, restart at one rep the following minute and continue as you began. Your workout is done after 20 minutes.

Post total reps to Comments.

Example:


During minute 1 you complete 1 rep
During minute 2 you complete 2 reps
During minute 3 you complete 3 reps
During minute 4 you complete 4 reps
During minute 5 you complete 5 reps
During minute 6 you complete 6 reps
During minute 7 you complete 7 reps
During minute 8 you complete 8 reps
During minute 9 you complete only 6 reps (fail)
During minute 10 you complete 1 rep (start over)
During minute 11 you complete 2 reps
During minute 12 you complete 3 reps
During minute 13 you complete 4 reps
During minute 14 you complete 4 reps
During minute 15 you complete 6 reps
During minute 16 you complete 7 reps
During minute 17 you complete only 5 reps (fail)
During minute 18 you complete 1 reps (start over)
During minute 19 you complete 2 reps
During minute 20 you complete 3 reps

CrossFit Workout - Tuesday 07/14/09

The new deal is off! One comment, whiner. 2nd comment, hmmm. 3rd comment, change it back! Except for turning on the A.C. ;>)

Workout for Tuesday

Max reps in 20 Minutes of pushups and situps, ending with a one-mile run for time.

Must do equal number of pushups and situps. Post total reps and run time to Comments

Crossfit Workout - Monday 07/13/09

Today we start a new deal for a week. The workout will be posted each evening 'after' completion.

Workout

200M run
30 jumping pullups
200M run
30 squats

4 rounds, for time. Post time to Comments

Cool down, 30 seconds handstand holds and 7 knees to elbows, x 3

Friday 07/10/2009

21-18-15-12-9-6-3-1 reps:

SDHP
*Med ball sit-ups

* holding a med ball in front of you, sit-up, then toss the ball high against the wall; catch and repeat

Thursday 07/09/2009

3 rounds:

Run 400m
30 OHS
21 pullups

Wednesday 07/08/2009

95lb clean & jerk x50

CrossFit Workout - Tueday 07/07/09

10 rounds for time

20 box step ups & DB press - 30 lb DBs & 20" box
200M run

Post Time to Comments

This is a Partner Workout. You do the step-up presses while your partner runs the 200M, then switch it up. One partner rests if done with his/her work while the other partner finishes his/her task. get it? If you don't have a partner get it all done as fast as you can. Scale weight as necessary. The 200M is an all out sprint, not a jog.

CrossFit Workout - Monday 07/06/09

warm-up: 5-10-15-10-5 reps of

box jumps
pullups
pushups

Workout:

750M run
300 walking lunges
500M run

For time, post to Comments

Each step counts as one rep

Cool down: 50 hanging knees to elbows

Thursday 07/02/2009

5 rounds:

SDHP x10
K2E x20

Wednesday 07/01/2009

Run 400m
Standing Press x30
Run 800m
Push press x30
Run 400m
Split jerk x30

Tuesday June 30, 2009

Total rounds in 25 minutes:

5 Pullups
10 pushups
15 squats

*add 5 reps to each exercise after each round

Monday 06/29/2009

2 rounds:

30 one-arm DB push press, right arm
30 OHS
Run 750m
30 one-arm DB push press, left arm
30 OHS
Run 750m

Friday 06/26/2009

4 rounds:

15 deadlifts, 185lbs
Run 400m
30 sit-ups

Thursday 06/25/2009

50 box jumps
50 jumping pullups
50 KB swings
50 situps
50 DB clean
50 wallballs
750m run

Wednesday 06/24/2009

"Grace"

30 Clean & Jerk, 135lbs

Cleans can be power or full-squat. Any way overhead (push press, split jerk, push jerk) is fine.

Tuesday 06/23/2009

21 SDHP, 95lbs
Run 400m
21 K2E
18 SDHP, 95lbs
Run 400m
18 K2E
15 SDHP, 95lbs
Run 400m
15 K2E
12 SDHP, 95lbs
Run 400m
12 K2E

Monday 06/22/2009

50 high hang snatch
45 pullups
40 high hang snatch
35 pullups
30 high hang snatch
25 pullups

Use PVC for snatch (full squat). If unable to do full squat snatch, do power snatch + OHS for each rep

CrossFit Workout -Friday 06/19/09

10 pullup
15 snatch - light bar or PVC
500M row

4 rounds, for time

CrossFit Workout - Thursday 06/18/09

max rounds in 21 minutes of

5 rings dips
10 KTEs (hanging knees to elbows)
15 abmat situps

Post score to Comments

CrossFit Workout - Wednesday 6/17/09

7 power clean - 135lb
7 front squat - 135 lbs
7 split jerk - 135 lbs
200M sprint
2-3 minute rest

5 rounds.

Scale weight as needed, use same for all three lifts.

CrossFit Workout - Tuesday 6/16/09

FRAN

21-15-9 reps of

95lb thrusters & pullups

For time, post to Comments

CrossFit Workout - Monday 06/15/09

Tabata Intervals

pullups
pushups
situps
squats

Friday 06/12/2009

Total rounds in 20 minutes:

15 push press
12 ring dips
21 sit-ups

Thursday 06/11/2009

3 rounds:

Run 400m
SDHP x40
Pullups x20

Wednesday 06/10/2009

1 minute work/1 minute rest, 15 minutes:

Clean and Jerk

Use moderate weight, as many reps as possible in the first minute, rest the second minute, amrap third minute, etc. Clean is from the floor each rep (power or full squat). Post total weight/reps for entire workout

Tuesday 06/09/2009

100 squats
30 K2E
30 KB swings
30 sit-ups
30 box jumps
30 wallballs
30 burpees
800m run

Monday 06/08/2009

A.M Workout 5 rounds:

15 DB cleans
25 pushups

P.M. Workout = Show up and be surprised.....

Max rounds in 20 minutes of

95lb front squat - 5 reps
55lb KB swing - 10 reps
jumping ring dips - 15 reps (no negatives, rings at armpit height)

Post # of rounds to Comments

**Compliments of Judd @ CrossFit Extreme in Rockville, MD

CrossFit Workout - Thursday 06/04/09

4 rounds, for time

500M Row
25 wall balls - 20lb medball

Post time to Comments

CrossFit Strength Workout - 06/03/09

45lb DB shoulder press - 15 reps
Hanging Knees to Elbows "KTEs" - 15 reps
Rest 1-2 minutes

5 rounds

This workout is not "for time". Scale weight down to complete 15 reps with strict form during each round.

CrossFit Workout - Tueday 06/02/09

'Barbara"

20 pullups
30 pushups
40 situps
50 squats

5 rounds, for time

CrossFit Workout - Monday 06/01/09

"Helen"

400M run
21 KB Swings - 55lbs
12 pullups

3 rounds, for time

Friday 05/29/2009

800m run
75lb standing press x21
800m run
75lb push press x21
800m run
75lb split jerk x21

Thursday 05/28/2009

Total rounds in 20 minutes:

30 O.H.S. w/PVC
20 pushups
10 L-pullups

Wednesday 05/27/2009

Thrusters: 5x2; 3x3; heavy single: 1x4
15 push-ups between rounds

(5 reps x2 sets; 3 reps x3 sets; 1 rep x4 sets)

Tuesday 05/26/2009

21-18-15-12-9-6-3-1-reps:

SDHP 95lbs
K2E

CrossFit Workout -Friday 05/22/09

10 1x bw deadlift
350M row

6 rounds, for time

CrossFit Workout - Thursday 05/021/09

Warm up: 1000M Row*, 50 situps & 50 jumping jacks

*row hard/sprint between 400M-500M and 900M-1000M

WOD: 4 rounds for time of

25 wall ball shots - 20lb
15 pullups
400M run

Post time to Comments

Cool down: handstand holds and L-sits/tucks, 2 minutes each total, as many broken sets as needed

CrossFit Workout - Wednesday 05/19/09

Compliments of Jerry Hill of CrossFit Oldtown

power clean - down ladder: 10,9,8,7,...1 115M/75W
ring pushups - up ladder: 2,4,6,8,10,...20

For time. Scale weight up or down as needed.

CrossFit Workout - Tueday 05/19/09

The Final Countdown, for time...

1000M row
90 squats
800M run (sub 80 double unders)
70 situps
60 pushups
50 KB swings
40 wall ball shots
30 jumping ring dips
20 pullups
10 burpees

Post time to Comments

CrossFit Workout - Monday 05/18/09

1000M Row plus 5 rounds of
15 Db Thrusters - 30lb DBs
10 Burpees

Post Time to Comments

Friday 05/15/2009 W.O.D.

7 rounds:

115lb back squat x15
Sit-ups x21

Thursday 05/14/2009 W.O.D.

4 rounds:

35 wallballs
25 pullups

Wednesday 05/13/2009 W.O.D.

21-18-15-12 reps:

95lb deadlift
95lb hang power clean
95lb front squat
95lb jerk

Scale weight as needed

Tuesday 05/12/2009 W.O.D.

4 rounds:

Run 400m
15 K2E
15 Ring dips

No straps for the K2E's (if possible).

Monday 05/11/2009 W.O.D.

10 Rounds:

DB clean x12
Pullups x7

CrossFit Workout - Friday 05/08/09

row 2 minutes
rest 2 minutes

5 rounds, for distance - Post total to Comments

CrossFit Workout - Thursday 05/07/09

The Dirty Dozen

12 pushups
12 squats
12 Rows on the C2

12 rounds for time, Post time to Comments

This is a partner workout. Partner B rests while the Partner A does the 12/12/12 reps. Once Partner A finishes the 12th pull on the rower Partner B starts the pushups. Partner A rests while Partner B finishes the 12/12/12, that ends round one. Time is called when Partner B finishes the 12th round. If you don't have a partner, you rest for any period you choose. It's recommended to rest as long as you worked during the previous round.

CrossFit Workout - Wednesday 05/06/09

5 rounds of

15 reps - 1x bodyweight deadlift
5 reps - hanging KTE pullup
max reps - ring dips
rest 2-3 minutes

There is no time component to this workout. Record total # of ring dips to Comments. Hanging KTE pullup = knees to elbows, pullup, knees down, repeat. Scale to a jumping pullup then raising knees to elbows or tuck during the eccentric(downward) portion of the pullup.

CrossFit Workout - Monday 05/05/09

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

CrossFit Workout - Friday 05/04/09

2000M row
100 thruster - 30lb DBs

Break into any number of sets, in any combination any order, just get it all done, for time.

Post time to Comments

Friday 05/01/2009 W.O.D.

For time:

75 pushups
50 SDHP, 75lbs
50 ring dips
30 pullups, dead hang
100 sit-ups

Thursday 04/30/2009 W.O.D.

Total rounds in 20 minutes:

5 K2E's
10 sit-ups
15 O.H.S. w/PVC

Wednesday 04/29/2009 W.O.D.

7 rounds:

135lb front squat x12
K2E x10

*clean weight from the floor for front squats
*attempt to use grip strength only for K2E's (no slings)

Tuesday 04/28/2009 W.O.D.

4 rounds:

30 box jumps
20 push press, 115lbs
15 pullups

Monday 04/27/2009 W.O.D.

Total Rounds in 20 Minutes:

75lb deadlift x10
75lb hang clean x8
75lb push press x6

CrossFit Workout - Friday 04/24/09

30-25-20-15-10-5 reps of

push press
ring pushup

Post time to Comments (compare to 09/26/08)

CrossFit Workout - Thursday 04/23/09

10 rounds for time

7 - hanging knees to elbows
14 - wall ball shots
21 - jumping pullups (no negatives)

Post time to Comments

Target time, sub 10 minutes

CrossFit Workout - Wednesday 04/22/09

5 Rounds of

10 reps 135lb push jerk
max rep pullups
2 minute rest

Finish with short metcon

10 ->1 down ladder
med ball cleans
situps

Post pullup reps per round to Comments

CrossFit Workout - Tuesday 04/21/09

5 rounds for time of

10 burpees
20 med ball cleans
30 KB swings

Post time to Comments

Compliments of CrossFit Legacy

CrossFit Workout - Monday 04/20/09

350 total reps, for time

Pushups & Squats

Perform 350 total combined reps of pushups and squats, in any combination of reps/sets. You must do a minimum of 100 reps of one exercise. 175 each, 150 & 200, 125 & 225 or 100 & 250, your choice.

Post time to Comments

WOD 4/17/09

3 Rounds
21 Burpees
21 Wallballs
21 Pullups
21 DB Cleans

Thursday 04/16/2009 W.O.D.

7 rounds:

65lb thruster x15
Jumping pullups x21

Wednesday 04/15/2009 W.O.D.

5 rounds:

225lb deadlift x7
10 K2E
15 pushups

Tuesday 04/14/2009 W.O.D.

Total rounds in 20 minutes:

75lb push press x15
Box jumps x15

Monday 04/13/2009 W.O.D.

3 rounds:

Row 800m/run 800m
45lb front squat x50
25 pullups

CrossFit Workout - Friday 04/10/09

jump rope - 150 reps
20lb wall ball - 15 reps

Max rounds in 20 minutes, post to Comments

CrossFit Workout - Thursday 04/09/09

5 rounds of

135lb back squat – 15 reps
Max ring dips
150M row – max effort/sprint

2-3 minute rest between rounds

There is no time component for this workout, scale weight to maintain perfect form on all back squat reps

CrossFit Workout - Wednesday 04/08/09

One time through, for time

2000M Row
100 squats
80 situps
60 pushups
40 pullups
20 KTEs

Post time to Comments

CrossFit Workout - Tuesday 04/07/09

For time, 3 rounds of

Row - 2 Minutes for cals
75lb push press - 1 minute
55lb kb swing - 1 minute
abmat situp - 1 minute
rest 1 minute

Post total reps to Comments. Scale load as necessary

This is a partner workout to better manage equipment for larger groups. Partner A rows for two minutes while Partner B performs the push presses and kb swings. The partners switch up for the next two minutes and then both perform the situps together. Each person must begin at least one round on the rower.

CrossFit Workout - Monday 04/06/09

21-18-15-12-9-6-3-1 reps of

75lb summo deadlift high pulls
burpees

For time, post to Comments

W.O.D. Friday 4/3/2009

3 Rounds
Row 500m
30 Back Squats
30 K2E

Thursday 04/02/2009 W.O.D.

Tabata:

Row
Pullups
Jump rope
Push press 45lbs

Wednesday 04/01/2009 W.O.D.

3 rounds:

185lb deadlift x21
30 pullups

tuesday 03/31/2009 W.O.D.

Row 2000m/run 1600m
20 wall balls
Row 1000m/run 800m
35 wall balls
Row 500m/run 400m
50 wall balls

Monday 03/30/2009 W.O.D.

5 rounds:

95lb SDHP x15
95lb thruster x15

CrossFit W.O.D. - Friday 03/27/09

Tabata intervals

20 seconds of work followed by 10 seconds of rest for eight rounds of

squats
pushups
KB swings
situps
squats

Complete all eight 20 second rounds of each exercise before moving to the next, with no rest in between. Post total reps to Comments

Crossfit W.O.D. - Thursday 3/26/09

7 rounds for time

10 pullups
10 double pushup burpees

Post time to Comments

Do two pushups in each burpee, jump and clap hands overhead on each rep

Crossfit Strength WOD - Wednesday 03/25/09

5 Rounds of

10 reps 115lb push press
5 one-legged squat - R&L
2 minute rest

Finish with short metcon

six rounds for time
3 pullups
6 pushups
9 situps
12 jumping jacks


Use rings or barbell in squat rack for support on one-leg squats as needed.

CrossFit W.O.D. Tuesday 03/24/09

max rounds in 20 minutes of...

300M row
Overhead Squat - 15 reps, 45lb bar
pushup - 15 reps

Post # of rounds to Comments

Over/under is ten (10) rounds as Rx'd

Crossfit Workout - Monday 03/23/09

Warmup - 200M row, 30 pushups, 300M row, 20 pushups, 400M row, 10 pushups

Workout

60 reps each, for time, of

20lb wall ball shots
situps
box jump squats
55lb KB swings

Post time to Comments

Box jump squats=land in or drop to a full squat on top of the box before extending hips

Friday 03/20/2009 W.O.D.

Row 500m
50 ring dips
Row 500m
50 KB swings 55lbs
Row 500m
50 ring dips

Thursday 03/19/2009 W.O.D.

5 Rounds:

25 squats
20 pullups
15 K2E

Wednesday 03/18/2009 W.O.D.

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

Front Squat 95lbs
Push Press 95lbs
Bodybuilders

Tuesday 03/17/2009 W.O.D.

5 Rounds:

2 minutes jump rope
15 SDHP 75lbs

Depending on the weather, we can do 400m runs instead of rope jumps

Monday 03/16/009 W.O.D.

Total rounds in 20 minutes

5 pullups
5 ring dips
15 squats

CrossFit Cleveland WOD - Friday 03/13/09

For time, 30-25-20-15-10-5 reps of

Wall balls
Box jumps

Post time to Comments

CrossFit Cleveland WOD - Thursday 03/12/09

15 - DB hang clean + thruster - 30lb DBs
500M Row
15 - DB hang clean + thruster - 30lb DBs
500M Row
15 - DB hang clean + thruster - 30lb DBs
500M Row
15 - DB hang clean + thruster - 30lb DBs

For time, post to Comments

Start from mid thigh and perform a hang clean (catch in a full squat, not a power clean) followed with a push press starting from the bottom position to overhead lockout-reset feet, rinse and repeat.

CrossFit Cleveland WOD- Wednesday 03/11/09

1x body weight dead lift - 15 reps
pushups - max reps
KTEs - max reps
2-3 minute rest

5 rounds. There is no time component to this workout. Perform each dealift rep with perfect form. Reduce weight if form breaks down.

Record max reps of pushups and KTEs to Comments

CrossFit Cleveland WOD - Tuesday 03/10/09

With a continuously running clock do three dead hang pull-ups and 10 squats the first minute, and repeat each minute for 25 minutes total. Rest after the pullups and squats for the remainder of the minute.

Example:

:00-1:00 3 dead hang pullups, 10 squats, rest
1:01-2:00 3 dead hang pullups, 10 squats, rest
2:01-3:00 3 dead hang pullups, 10 squats, rest
3:01-4:00 3 dead hang pullups, 10 squats, rest
..........
24:01-25:00 3 dead hang pullups, 10 squats, rest

Perform jumping pullups with negatives or use bands for assistance.

Scale down - 15 minutes total finishing with a 1500M row

CrossFit Cleveland WOD - Monday 03/09/09

Run 500M (Spring Garden block)
18 ring dip
18 pushup

4 rounds for time. Post time to Comments

Friday W.O.D.

21 Push Press 95lbs
40 Pull-ups
15 Push press 95lbs
60 Push-ups
9 Push Prss
80 Sit-ups

Thursday 03/05/2009 W.O.D.

4 rounds:

Run 400m/row 500m
30 box jumps
30 K2E

Rounds 1 & 3 do regular box jumps. Rounds 2 & 4 do lateral box jumps. Adjust box size as needed for lateral box jumps.

Wednesday 03/04/2009 W.O.D.

3 Rounds:

Row 1000m
30 SDHP, 95lbs
20 Pullups

Tuesday 03/03/2009 W.O.D.

15-12-9-6-3 reps:

Split jerk 115lbs
HSPU
Bodybuilders

Bodybuilders are 8-count burpees; after the pushup, spread your legs then bring them back together

Monday 03/02/2009 W.O.D.

5 rounds for time:

50 squats
100 rope jumps

Crossfit Workout - Tabata Intervals Friday 02/27/09

Tabata Intervals

row
wallball shots
situps
pushups
squats

For twenty seconds do as many reps of the exercise as you can - then rest 10 seconds.Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. Then switch to the next exercise and repeat with no rest in between.

Post total reps to Comments. Score total calories for the rows.

CrossFit Workout - Thursday 02/25/09

95lb thruster - 21 reps
row - 21 calories

95lb thruster - 15 reps
row - 15 calories

95lb thruster - 9 reps
row - 9 calories

For time, post to Comments

CrossFit Strength Workout - Wednesday 02/25/09

shoulder press 5-5-5-5-5
weighted pullup 1-1-1-1-1

Perform 5 reps of shoulder press then 1 rep of weighted pullups, rest 2-3 minutes

Increase load each set to reach 5RM and 1RM in 5th set

Post loads to Comments

Follow with mini-metcon workout, for time
squats, situps & double-unders, 10->1 down ladder

Post time to Comments

Workout of the Day - Tuesday 02/24/09

Warm-up

5-10-15-10-5 reps of situps, box jumps and pullups

WOD

Round 1
40 squats
30 SD high Pull, 75lb
30 ring pushup
200 Row - full effort sprint

Round 2
40 squats
20 SD high Pull, 75lb
20 ring pushup
200 Row - full effort sprint

Round 3
40 squats
10 SD high Pull, 75lb
10 ring pushup
200 Row - full effort sprint

Round 4
40 squats
200 Row - full effort sprint

Post time to Comments

CrossFit Workout - Monday 02/23/09

CF warmup x 3

one minute rounds of continuous reps of
wall ball shots
KB swings 55lb
Hanging knees to elbows

6 rounds with 30 seconds rest between rounds

Post total reps to Comments

divide group in stations and switch between exercises with no stopping of the clock. Similar to a Fight Gone Bad, but with 3 exercises in each of the 6 rounds.

Friday 02/20/2009 W.O.D.

3 rounds at each station:

I. 20 burpees + 8 DB cleans
II. 20 situps + 30 KB swings
III. 20 pushups + 10 pullups

Complete all three rounds at one station before moving to the next

Thursday 02/19/2009 W.O.D.

Total rounds in 20 minutes:

5 pullups
5 ring dips
15 situps

Wednesday 02/18/2009 W.O.D.

5 rounds:

Bodyweight back squats x12
Max K2E
Max pushups

Rest as needed between rounds

Tuesday 02/17/2009 W.O.D.

Total rounds in 20 minutes:

95lb thruster x9
Pullups x9

Monday 2/16/2009 W.O.D.

7 Rounds:

10 push press 95lbs
10 ring dips

CrossFit Workout - Friday 02/13/09

7 DB push jerk - 40lb
7 burpee
7 pullup

7 rounds, for time

CrossFit Workout - Thursday 02/12/09

For Time...

750M Row

70 squats
60 pushups
50 situps
40 kb swings
30 jumping ring dips
20 pullups
10 hanging KTEs

Post time to Comments

No negatives on the jumping ring dips. Rings should be at armpit level, jump to full arm lockout and drop.

CrossFit WOD - Wednesday 02/11/09

Dianne

CrossFit warmup x 3 rounds followed by

21-15-9 reps of

225lb deadlift
handstand pushups

For time, post to Comments

Scale weight as needed, approximately 60% of your 1 rep max. Scale handstand pushups to toes on a 24" box and piked hips to get torso as vertical as possible for full range pushup, or hang toes on an oly bar in a squat rack about chin high. Use legs to assist pushup.

Crossfit W.O.D. Tuesday 2/10/09

Cindy

Max rounds in 20 minutes of..

5 pullups
10 pushups
15 squats

Post rounds to Comments

Monday 02/09/2009 W.O.D.

9 Rounds For Time:

9 DB Cleans
9 Pullups
9 Situps

Friday 02/06/2009 W.O.D.

Row 2K
50 Wallballs
Row 1K
35 Wallballs
Row 500M
20 Wallballs

Thursday, 02/05/2009 W.O.D.

5 Rounds:

Row 400m
50 Walking Lunges
25 Pushups

W.O.D. 2/4/09

Total rounds in 20 minutes:
10-Push Jerk 95lbs
20-squats

Tuesday 2/3/09

21-18-15-12-9
SDHP 95lbs
Ring Push-Ups

FOR TIME

Monday, 02/02/2009 W.O.D.

5 Rounds For Time:

20 Pullups
30 Pushups
40 Situps
50 Squats

3 minute rest between rounds

CrossFit Workout - Friday 01/30/09

5 rounds for time of..

300M Row
45lb Overhead Squat - 15 reps
Burpees - 10 reps

Post time to Comments

CrossFit Workout of the Day - Thursday 01/28/09

Tabata Intervals

Row
Pushups
SD High Pulls - 75 lb
Squats

For twenty seconds do as many reps of the exercise as you can - then rest 10 seconds.Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. Then switch to the next exercise and repeat with no rest in between.

Post total reps to Comments. Score total calories for the rows.

CrossFit WOD - Wednesday 01/28/09

Heavy Thrusters and weighted pullups

Thrusters 5-5-5-5-5
Weighted Pullups 3-3-3-3-3

Increase weight each time working to reach your 5 rep max in the 5th set of thrusters and your 3 rep max in 5th set of pullups

Do 5 reps of heavy thrusters immediately followed by 3 reps of weighted pullups, then rest 2-3 minutes. Add weight each set.

Post loads to Comments

CrossFit Workout of the Day - Tuesday 01/27/09

"Karen" 150 Wallballs, for time

Men 20lb, ladies 14lb

Post time to Comments

CrossFit Workout - Monday 01/26/09

For Time, 1000M Row followed by 40-30-20-10 reps of

DB Push Press
Situp
KB Swing

Post Time to Comments

Friday 01/23/2009 W.O.D.

50 Box Jumps
50 Ring Dips
35 Box Jumps
35 Ring Dips
20 Box Jumps
20 Ring Dips

Scale ring dips to bench dips or PVC dips. Scale box jumps to step-ups.

Thursday 01/22/2009 W.O.D.

5 Rounds:

45lb thruster x20
Row 500M

Wednesday 01/21/2009 W.O.D.

5 Rounds:

Bodyweight Deadlift x15
Max pullups
Max pushups

Rest as needed between rounds. Pullups and pushups are performed immediately after deadlifts, to failure.

Tuesday 01/20/2009 W.O.D.

95lb Push Press x21
42 Situps
95lb Push Press x15
30 Situps
95lb Push Press x9
18 Situps

Monday 1/19/2009 W.O.D.

3 Rounds:

10 pullups
21 KB swings
21 K2E
21 pushups
21 situps

CrossFit Workout - Friday 01/16/09

For time, 1->10->1 Pyramid of

Box jumps
Squats
Dips

Do dips on rings, paralletes or a plyo box

Perform 1 reps of each exercise, then 2 reps, 3 reps, up to 10 and then back down to 1. Post time to Comments

CrossFit Workout of the Day - Thursday 01/15/09

Rowing Helen - 3 rounds for time

500M row
55lb KB swing - 21 reps
pullups - 12 reps

Post time to Comments

Compare time to 12/15/08

CrossFit Heavy Squats - Wednesday 01/14/09

Back Squat 5-5-5-5-5-10

Increase weight each set to reach 5 rep max. Reduce weight by 20% and complete one set of 10 reps to complete the workout.

CrossFit Workout - Tuesday 01/13/09

Warmup

1250M row
55 squats
45 situps
35 KB swings
25 pullups
15 KTEs
5 handstand pushups

Workout
12 -> 1 'down ladder', for time.

75lb shoulder press
75lb front squat
pushup

Post time to Comments.

Down ladder, perform rounds consisting of 12-11-10-9-8-7-6-5-4-3-2-1 reps of the three exercises, for time.

12 reps of
75lb shoulder press
75lb front squat
pushup

11 reps of
75lb shoulder press
75lb front squat
pushup

10 reps of
75lb shoulder press
75lb front squat
pushup

all the way down to 1 rep of each, get it?

CrossFit Workout of the Day - Monday 01/12/09

2 pullups - dead hang
4 DB cleans
8 jumping pullups

Max rounds in 20 minutes

Post # of rounds completed to Comments

Friday 01/09/2009 W.O.D.

Overhead Squats x75

Post time and weight to comments

Thursday 1/8/09 W.O.D.

7 rounds, 1 minute/alternate each exercise:

Thrusters 95lbs
Pushups

With a continuous running clock, max thrusters for one minute, then max pushups for one minute, then repeat; 7 rounds total. No rest between exercises/14 minutes total

Wednesday 01/07/09 W.O.D.

15-13-11-9-7-5-3-1 Reps:

Deadlift (bodyweight)
Ring Dips

Tuesday 1/6/09 W.O.D.

5 Rounds:

12 OHS, 65lbs
Row 500M
25 Situps

Monday 1/5/09 W.O.D.

7 Rounds:

10 Pullups
15 Box Jumps
20 Squats

CrossFit Workout - Friday 1/02/09

Total Rounds in 20 Minutes:

10 Pullups
15 Wallballs
20 Situps

Post rounds to Comments. Compare results to 10/22/08

Katie R. won the Club 3000 competition in December by being the first person to complete 3000 squats at the gym. She picked L-Sits & L-Hangs for January, 3000 seconds of them. You can scale to hang-tucks if needed. You can do them anywhere, but they don't count if they are included in the Workout of the Day. Cheers!