Row 5K
Post time to comments.
Happy New Year!
Wednesday, December 30, 2009
Tuesday, December 29, 2009
Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
Suggested weight/load
work up to your 1 rep max (1RM)
perform 10 reps at approx 75% of your 1RM
perform 1 rep at your 1RM
perform 20 reps at approx 60% of your 1RM
perform 1 rep at your 1RM
perform 30 reps at approx 50% of your 1RM
Rest approximately 3 minutes between each set. There is no time component to this workout, maintain perfect form on all lifts.
** Do not drop the bar from the top of the lift, you must lower the bar in a controlled manner for the rep to count.
Post total load (add up all six barbell loads) to comments.
Suggested weight/load
work up to your 1 rep max (1RM)
perform 10 reps at approx 75% of your 1RM
perform 1 rep at your 1RM
perform 20 reps at approx 60% of your 1RM
perform 1 rep at your 1RM
perform 30 reps at approx 50% of your 1RM
Rest approximately 3 minutes between each set. There is no time component to this workout, maintain perfect form on all lifts.
** Do not drop the bar from the top of the lift, you must lower the bar in a controlled manner for the rep to count.
Monday, December 28, 2009
Crossfit Workout - Tuesday 12/29/09
This is an old crowd favorite, picked up from CrossFit Extreme Fitness in Rockville, MD
max rounds in 20 minutes of
95lb front squat - 5 reps
55lb KB swing - 10 reps
jumping ring dips - 15 reps
Post score to Comments
max rounds in 20 minutes of
95lb front squat - 5 reps
55lb KB swing - 10 reps
jumping ring dips - 15 reps
Post score to Comments
Sunday, December 27, 2009
CrossFit Workout - Monday 12/28/09
warm-up 5-10-15-10-5 reps of
kb swings
pullups
pushups
WOD - for time
1000M row +
21-15-12-9 reps of
burpees
overhead squat - pvc
wall ball shots
Post time to Comments
Cool down
15 ball slams
15 situps
x4
kb swings
pullups
pushups
WOD - for time
1000M row +
21-15-12-9 reps of
burpees
overhead squat - pvc
wall ball shots
Post time to Comments
Cool down
15 ball slams
15 situps
x4
Thursday, December 24, 2009
Thursday 12/24/2009
Row 1000m
55 box jumps
44 pullups
44 DB squat cleans
88 situps
55 wallballs
66 KB swings
44 walking lunges
55 pushups
Tuesday, December 22, 2009
Wednesday 12/23/2009
10-9-8-7-6-5-4-3-2-1 reps:
Back Squats w/max pullups between sets
Attempt to increase weight each set. If your form does not allow you to safely squat near-maximal weight, the minimum reps you should do are 5 with absolute proper form. Rest as needed between sets (but pullups are to be done immediately after each set of squats)
Monday, December 21, 2009
Tuesday 12/22/2009
5 minutes jump rope
5 minutes situps
3 minutes jump rope
3 minutes wallballs
1 minute jump rope
1 minute pushups
Continuous-running clock. Max efforts on every exercise. (Don't worry Beth it can be modified)
Sunday, December 20, 2009
Thursday, December 17, 2009
CrossFit Workout - Friday 12/18/09
80-60-40-20 situps
10-20-30-40 summo deadlift high pulls
Post time to Comments
10-20-30-40 summo deadlift high pulls
Post time to Comments
Wednesday, December 16, 2009
Crossfit Workout - Thursday 12/17/09
8 rounds for time
10 pushup
15 DB push press - 30lb
20 jumping pullup
post time to Comments
10 pushup
15 DB push press - 30lb
20 jumping pullup
post time to Comments
Tuesday, December 15, 2009
CrossFit Workout - Wednesday 12/16/09
Back Squats
12-11-10-9-8-7-6-5-20 reps @50-60% of your 1 rep max
rest 1 1/2 to 2 minutes between sets. There is no time component to this workout, maintain perfect form on all lifts and scale weight down if necessary.
Cool down, 50 ball slams and 50 situps, for time. Partition any way you want.
12-11-10-9-8-7-6-5-20 reps @50-60% of your 1 rep max
rest 1 1/2 to 2 minutes between sets. There is no time component to this workout, maintain perfect form on all lifts and scale weight down if necessary.
Cool down, 50 ball slams and 50 situps, for time. Partition any way you want.
Monday, December 14, 2009
CrossFit Workout - Tuesday 12/15/09
5 rounds for time
500M row or run
15 box jumps
15 kb swings
Post time to Comments
500M row or run
15 box jumps
15 kb swings
Post time to Comments
Sunday, December 13, 2009
Crossfit Workout - Monday 12/14/09
1 --> 11 --> 1 pyramid of
30lb dumbbell squat clean thrusters
hanging knees to elbows (KTEs)
Post time to Comments
30lb dumbbell squat clean thrusters
hanging knees to elbows (KTEs)
Post time to Comments
Thursday, December 10, 2009
Friday 12/11/2009
Row 1000m
50 wallballs
25 box jumps
Row 750m
40 wallbals
20 box jumps
Row 500m
30 wallballs
15 box jumps
Wednesday, December 9, 2009
Tuesday, December 8, 2009
Tuesday 12/8/09
Total rounds in 20 minutes:
5 thrusters
7 hang cleans
10 sdhp
Load bar w/appropriate weight and use for all three exercises
Sunday, December 6, 2009
Monday 12/07/2009
Row 800m
21 deadlifts w/bodyweight
21 pullups
Row 700m
18 deadlifts w/bodyweight
18 pullups
Row 600m
15 deadlifts w/bodyweight
15 pullups
21 deadlifts w/bodyweight
21 pullups
Row 700m
18 deadlifts w/bodyweight
18 pullups
Row 600m
15 deadlifts w/bodyweight
15 pullups
Thursday, December 3, 2009
Wednesday, December 2, 2009
Crossfit Workout - Thursday 12/03/09
"Karen"
150 wall ball shots, for time
rest 3 minutes followed by
100 KTEs for time.
Post times to Comments and on the Scores board at the gym
150 wall ball shots, for time
rest 3 minutes followed by
100 KTEs for time.
Post times to Comments and on the Scores board at the gym
Tuesday, December 1, 2009
Crossfit Cleveland WOD - Wednesday 12/02/09
Deadlift 5-5-3-3-1-1-1-15
increase weight each set to reach your 1 rep max, resting 2-3 minutes after each set
reduce weight by 30-35% and finish with one set of 15 reps
increase weight each set to reach your 1 rep max, resting 2-3 minutes after each set
reduce weight by 30-35% and finish with one set of 15 reps
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