Friday 10/30/2009

20 minutes/total rounds:

250m row/run
20 wallballs
30 box jumps

Thursday 10/29/2009

5 rounds:

15 split jerks
15 L-pullups

Split jerk @40% of 1RM

Wednesday 10/28/2009

5 rounds:

deadlift x7
ring dips x10

Tuesday October 27, 2009

5 minutes jump rope
5 minutes wallballs
3 minutes jump rope
3 minutes sit-ups
1 minute jump rope
1 minute push press

Monday 10/26/09

30 OHS
15 box jumps
24 OHS
12 box jumps
18 OHS
09 box jumps
12 OHS
06 box jumps
06 OHS
03 box jumps

OHS: use moderate weight that you can do FULL-DEPTH squats with

Crossfit Workout - Friday 11/23/09

"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 - Thursday 11/22/09

4 rounds for time

50 pushups
500M row

Post time to Comments

Crossfit Workout - Wednesday 11/21/09

15 seconds of max rep Thrusters followed by 45 seconds of rest, for 15 minutes then a 1 mile run

Post load and total reps to Comments

Weight should be approximately 60% of your 1 rep max. One mile run is to Detroit Road and back.

Crossfit Workout - Tuesday 11/20/09

max rounds in 20 minutes of...

12 kb swings - 55lb
9 hanging knees to elbows
6 db standing press - 30lb

Post # of rounds to Comments

CrossFit Workout - Monday 10/19/09

row 2 minutes for distance
rest 2 minutes

5 rounds - Post total distance to Comments

Friday 10/16/2009

10 rounds:

1 deadlift
15 sit-ups

Thursday 10/15/2009

4 rounds:

30 mountain climbers (L + R = 1)
30 wallballs
30 pushups
30 DB cleans

Wednesday 10/14/2009

10-9-8-7-6-5-4-3-2-1 reps:

Power clean & jerk
Pullups
K2E's

Tuesday 10/13/2009

5 rounds:

100' walking DB lunge
15 box jumps
20 pushups

WOD 10/12/09

As many rounds as possible in 20 min
Row 250
21 SDHP
15 Pull-ups

CrossFit Workout - Thursday 10/09/09

400m row
40 situps
400m row
40 squats

300m row
30 situps
300m row
30 squats

200m row
20 situps
200m row
20 squats

100m row
10 situps
100m row
10 squats

For time, Post to Comments

CrossFit Workout - Thursday 10/08/09

Crossfit warmup x 3

Workout: 1-->10-->1 pyramid of

DB thrusters
pushups
hanging knees to elbows(KTEs)

Post time to Comments

Cool down: 100 partner med ball situps, for time

CrossFit Workout - Wednesday 10/07/09

warm-up, 3 rounds of: 350M row, 10 pushups, 10 deadlifts @ approximately 1/2 your body weight

Workout

1x bodyweight deadlift - 10 reps
rest 1 minute

10 rounds

weight should be 50% of your 1 rep max, reduce if necessary in order to maintain proper form on all lifts. There is no time component to this workout. Take as much time as necessary to complete each set of 10 reps, but keep at least one hand on the bar until all 10 reps are completed.

Cool down - death by burpees (thanks to Rolf Whitney from Mansfield, OH)

Perform one burpee at the beginning of each minute and rest for the remainder of that minute. Increase rep count by one each minute until you can no longer perform one more rep than you did during the previous minute.

CrossFit Workout - Tuesday 10/06/09

Burgener warmup x 5

Workout = 45-35-25 reps of

pullups
handstand pushups


cool down = 150 stepping lunges

CrossFit Workout - Monday 10/05/09

Warmup - 25 pvc overhead squat, 750m row, 25 pvc overhead squat

Workout, for time:

75 pushups
75 box jumps - 20"
75 wall balls - 20lb
75 jumping ring dips (rings at armpit level, jump to full extension, no negatives)
75 kb swings - 55lb

Post time to Comments

Cool down: partner med ball situps, one minute on/20 second rest x 4 - count total reps

Friday 10/01/2009

3 rounds:

Back squat x20 (bodyweight)
Run 800m