Crossfit WOD - Workout of the Day 12/01/09

1500M row

100 squats
100 situps

50 pushups
50 box jumps

25 pullups
25 KTEs

Complete the row first then move on to the 100 reps of squats and situps in any combination of sets/reps then the 50 reps of pushups and box jumps in any combination of sets/reps then finishing with the 25 pullups and KTEs any way you choose. Post time to Comments.

Crossfit WOD - Workout of the Day 11/30/09

30-25-20-15-10-5 reps of

Summo deadlift high pull - 75lb
burpee

Post time to Comments

Friday 11/27/2009

Total rounds in 20 minutes:

7 deadlifts
15 pushups
20 situps

Wednesday 11/25/2009

Clean & Jerk, 50 reps

Tuesday 11/24/2009

Row/run 500m
50 box jumps
50 pushups
50 K2E
50 jumping pullups
50 ring dips
50 db lunge
Row/run 500m

Monday 11/23/2009

21-18-15-12-9-6-3 reps:

Lunges
Thrusters
Pullups
Sit-ups

Crossfit Workout - Friday 11/20/09

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. a.k.a. wall ball situps

Compare to 07/10/09

Crossfit Workout - Thursday 11/19/09

"Sissy"

7 rounds - for time

115lb split jerk - 7 reps
burpee - 7 reps
pullup - 7 reps

Post time to Comments

Crossfit Workout - Wednesday 11/18/09

For time
Heavy deadlifts  7-6-5-4-3-2-1 reps
20" box jumps 18-20-22-24-26-28-30 reps

Deadlift weight should be 75%-80% of your 1 rep max. Go as heavy as you can while maintaining perfect form on all lifts. Perform 7 deadlifts followed by 18 box jumps, then 6 deadlifts followed by 20 box jumps, alternating  exercises for 7 rounds total, decreasing the deadlift rep count by one each round and increasing the box jump rep count by 2 each round, until you finish with a single deadift and 30 box jumps.

Post time and load to Comments

CrossFit Workout - Tuesday 11/17/09

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.

Crossfit Cleveland - Workout of the Day - 11/16/09

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments and record on the 'records' board at the gym

Friday 11/13/2009

Thrusters 15-13-11-9-7-5-3-1
K2E's 1-3-5-7-9-11-13-15

Alternate exercises (15 thrusters/1 K2E/13 thrusters/3 K2E/etc...)

Thursday 11/12/2009

4 rounds:

Deadlift x12
Sit-ups x24
Run/row 500m

@60% of 1RM for deadlift, but scale as needed.

Wednesday 11/11/2009

4 rounds:

25 box jumps
25 pushups
25 KB swings
25 pullups
25 wallballs

Tuesday 11/10/2009

21-18-15-12:

SDHP
Sit-ups (4-count)
Push press
Wallballs
Row (calories)

*Happy birthday USMC; 234 years. Born on November 10th, 1775, Tonne Tavern.

Monday 11/9/2009

3 rounds:

500m run/row
21 power cleans
21 box jumps

Crossfit Workout - Friday 11/06/09

max rounds in 20 minutes of:

6 split jerk - 95lb/65lb
9 summo deadlift high pull - 95lb/65lb
12 burpee

Post # of rounds to Comments

Crossfit Workout - Thursday 11/05/09

Row - 60 calories
Jumping pullup - 60 reps
Stepping lunge-50 reps
Jumping pullup - 50 reps
Kettlebell swing - 40 reps
Jumping pullup - 40 reps
DB push press - 30 reps
Jumping pullup - 30 reps

For time, post to Comments

There is no negative resistance on the jumping pullups. Stand on a box high enough to give yourself a 60 to 90 degree flex in your elbow

Crossfit Workout - Friday 11/04/09

Back Squats 5-5-5-5-5-20

Rest 2-3 minutes between sets. Increase the weight each set to reach your 5 rep maximum-5RM.

Reduce the weight by 25%-35% and finish with 20 reps in the last set

CrossFit Workout - Tuesday 11/03/09

10-->1-->10 inverted pyramid of

pullups
pushups
box jumps

Post time to Comments

Crossfit Workout - Monday 11/02/09

mountain climber - 15 reps
30lb DB squat clean - 15 reps
mountain climber - 30 reps
30lb DB squat clean - 15 reps
mountain climber - 45 reps
30lb DB squat clean - 15 reps
mountain climber - 60 reps
30lb DB squat clean - 15 reps
mountain climber - 75 reps
30lb DB squat clean - 15 reps

Post time to Comments

moutain climbers - left & right = 1 rep