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