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