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