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.
Thursday, February 26, 2009
Wednesday, February 25, 2009
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
row - 21 calories
95lb thruster - 15 reps
row - 15 calories
95lb thruster - 9 reps
row - 9 calories
For time, post to Comments
Tuesday, February 24, 2009
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
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
Monday, February 23, 2009
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
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
Sunday, February 22, 2009
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.
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.
Thursday, February 19, 2009
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
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
Wednesday, February 18, 2009
Tuesday, February 17, 2009
Wednesday 02/18/2009 W.O.D.
5 rounds:
Bodyweight back squats x12
Max K2E
Max pushups
Rest as needed between rounds
Bodyweight back squats x12
Max K2E
Max pushups
Rest as needed between rounds
Monday, February 16, 2009
Sunday, February 15, 2009
Thursday, February 12, 2009
Wednesday, February 11, 2009
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.
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.
Tuesday, February 10, 2009
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 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.
Monday, February 9, 2009
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
Sunday, February 8, 2009
Thursday, February 5, 2009
Wednesday, February 4, 2009
Tuesday, February 3, 2009
Monday, February 2, 2009
Sunday, February 1, 2009
Monday, 02/02/2009 W.O.D.
5 Rounds For Time:
20 Pullups
30 Pushups
40 Situps
50 Squats
3 minute rest between rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
3 minute rest between rounds
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