5 rounds for time of..
300M Row
45lb Overhead Squat - 15 reps
Burpees - 10 reps
Post time to Comments
Thursday, January 29, 2009
Wednesday, January 28, 2009
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.
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.
Tuesday, January 27, 2009
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
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
Monday, January 26, 2009
CrossFit Workout of the Day - Tuesday 01/27/09
"Karen" 150 Wallballs, for time
Men 20lb, ladies 14lb
Post time to Comments
Men 20lb, ladies 14lb
Post time to Comments
Sunday, January 25, 2009
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
DB Push Press
Situp
KB Swing
Post Time to Comments
Thursday, January 22, 2009
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.
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.
Wednesday, January 21, 2009
Tuesday, January 20, 2009
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.
Bodyweight Deadlift x15
Max pullups
Max pushups
Rest as needed between rounds. Pullups and pushups are performed immediately after deadlifts, to failure.
Monday, January 19, 2009
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
42 Situps
95lb Push Press x15
30 Situps
95lb Push Press x9
18 Situps
Sunday, January 18, 2009
Thursday, January 15, 2009
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
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
Wednesday, January 14, 2009
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
500M row
55lb KB swing - 21 reps
pullups - 12 reps
Post time to Comments
Compare time to 12/15/08
Tuesday, January 13, 2009
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.
Increase weight each set to reach 5 rep max. Reduce weight by 20% and complete one set of 10 reps to complete the workout.
Monday, January 12, 2009
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?
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?
Sunday, January 11, 2009
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
4 DB cleans
8 jumping pullups
Max rounds in 20 minutes
Post # of rounds completed to Comments
Thursday, January 8, 2009
Wednesday, January 7, 2009
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
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
Monday, January 5, 2009
Sunday, January 4, 2009
Thursday, January 1, 2009
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!
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!
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