Monday, August 31, 2009

Tuesday 09/01/2009

Total rounds in 20 minutes:

15 SDHP
20 K2E

Sunday, August 30, 2009

WOD 8/31/09

Deck of Cards

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

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:

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.

Sunday, August 23, 2009

Crossfit Workout - Monday 08/24/09

20 burpee pullups
400M run

5 rounds for time

Thursday, August 20, 2009

Friday 08/21/2009

Total rounds in 20 minutes:

21 jumping pullups
15 SDHP

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)

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

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.

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.

Thursday, August 13, 2009

CrossFit Workout -Friday 08/13/09

Run or Row 5K

Post time to Comments

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

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.

Monday, August 10, 2009

CrossFit Workout - Tuesday 08/11/09

1000M Row
1->10->1 pyramid of
DB thrusters
KB swings
750M run

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

Thursday, August 6, 2009

Friday 08/07/2009

5 rounds:

Hang power cleans x10
K2E x15
Thruster x20

Wednesday, August 5, 2009

Thursday 08/06/2009

Run 500m
09 pullups
09 SDHP
Run 500m
15 pullups
15 SDHP
Run 500m
21 pullups
21 SDHP

Wednesday 08/05/2009

Back squat
1-1-1-1-1-1-1

Monday, August 3, 2009

Tuesday 08/04/2009

21-18-15-12-9-6 reps:

Pushups
Shoulder press
Front squat
Sit-up

Monday 08/02/2009

4 rounds:

Squat snatch x1
OHS x10
Squat snatch x1
OHS x10
Run 500m