Total rounds in 20 minutes:
15 SDHP
20 K2E
Monday, August 31, 2009
Sunday, August 30, 2009
Thursday, August 27, 2009
CrossFit Workout -Friday 09/28/09
Max rounds in 20 minutes
20 reps - situps
15 reps - 20lb wallballs
10 calories on C2 rower (sprint pace)
Post # of rounds to Comments
20 reps - situps
15 reps - 20lb wallballs
10 calories on C2 rower (sprint pace)
Post # of rounds to Comments
Wednesday, August 26, 2009
CrossFit Workout - Thursday 08/27/09
I saw this on the main board in June, it's looks like a good one.
Three rounds for time:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (55lb)
12 Handstand push-ups
Post time to comments.
Tuesday, August 25, 2009
CrossFit Workout - Wednesday 08/26/09
With a continuously running clock do one L-pull-up the first minute and rest for the remainder of the minute, two L-pull-ups the second minute and rest for the remainder of the minute, three L-pull-ups the third minute and rest for the remainder of the minute... increasing by one rep each minute for a total of 20 minutes. Use as many sets each minute as needed.
When you fail to perform the required number of reps, start the routine over again. Continue for 20 minutes total. Finish with a one mile run.
Post total number of L-pullup reps to Comments.
Post number of minutes completed to comments.
Monday, August 24, 2009
CrossFit Workout - Tuesday 08/25/09
5 rounds for time,
squat - max reps
ring dip - 15 reps
Post time and total squat reps to Comments
Stop counting the squat reps at any pause in excess of 2 seconds.
squat - max reps
ring dip - 15 reps
Post time and total squat reps to Comments
Stop counting the squat reps at any pause in excess of 2 seconds.
Sunday, August 23, 2009
Thursday, August 20, 2009
Wednesday, August 19, 2009
Thursday 08/20/2009
60-50-40-30-20-10 squats
05-10-15-20-25-30 K2E
(60 squats-05 K2E-50 squats-10 K2E-etc...)
Run 500m (after the above exercises are completed)
05-10-15-20-25-30 K2E
(60 squats-05 K2E-50 squats-10 K2E-etc...)
Run 500m (after the above exercises are completed)
Tuesday, August 18, 2009
Thursday 08/19/2009
21 deadlifts
Run 750m
21 sit-ups
15 deadlifts
Run 750m
15 sit-ups
09 deadlifts
Run 750m
09 sit-ups
*weight should be @ 50% of 1RM for deadlift
Run 750m
21 sit-ups
15 deadlifts
Run 750m
15 sit-ups
09 deadlifts
Run 750m
09 sit-ups
*weight should be @ 50% of 1RM for deadlift
Monday, August 17, 2009
Tuesday 08/18/2009
21-15-9 reps:
Standing press (7-5-3)
Push press (7-5-3)
Split jerk (7-5-3)
Pullups
Weight should be set @ 50%-55% of 1RM for standing press. Use same weight for all presses/jerk.
Standing press (7-5-3)
Push press (7-5-3)
Split jerk (7-5-3)
Pullups
Weight should be set @ 50%-55% of 1RM for standing press. Use same weight for all presses/jerk.
Monday 08/17/2009
"Nancy": 5 rounds:
400m run
OHS x15
*In order to optimize work capacity, atempt to do your OHS at @35% of your 1RM (if known). Trying to do as much weight as possible usually breaks down your form sooner, increases your workout time, and reduces total work capacity for the workout posted. This week, we will attempt to guide you with percentages, in lieu of weight, for the posted workouts.
400m run
OHS x15
*In order to optimize work capacity, atempt to do your OHS at @35% of your 1RM (if known). Trying to do as much weight as possible usually breaks down your form sooner, increases your workout time, and reduces total work capacity for the workout posted. This week, we will attempt to guide you with percentages, in lieu of weight, for the posted workouts.
Thursday, August 13, 2009
Wednesday, August 12, 2009
CrossFit Workout - Thursday 08/13/09
max rounds in 18 minutes
7-bodybuilders (8-count burpee)
7-med ball cleans
Post total rounds to Comments
7-bodybuilders (8-count burpee)
7-med ball cleans
Post total rounds to Comments
Tuesday, August 11, 2009
CrossFit Workout - Wednesday 08/12/09
1-arm 55lb KB press - 15 reps right
1-arm 55lb KB press - 15 reps left
125M Row - max effort/sprint
2-3 minute rest
5 rounds, there is no time component to this workout. Maintain proper form on all reps. Scale KB weight down as needed to get 15 reps each arm per set without failing while maintaining proper form.
1-arm 55lb KB press - 15 reps left
125M Row - max effort/sprint
2-3 minute rest
5 rounds, there is no time component to this workout. Maintain proper form on all reps. Scale KB weight down as needed to get 15 reps each arm per set without failing while maintaining proper form.
Monday, August 10, 2009
Sunday, August 9, 2009
CrossFit Workout - Monday 08/10/09
7 rounds for time
5 weighted pullup
10 pushup
15 situp
20 squat
200M run
Post time to Comments
5 weighted pullup
10 pushup
15 situp
20 squat
200M run
Post time to Comments
Thursday, August 6, 2009
Wednesday, August 5, 2009
Monday, August 3, 2009
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