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Friday 29 February 2008
Back Squat 3-3-3-3-3 reps
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Thursday 28 February 2008
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
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Tuesday 26 February 2008
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
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Monday 25 February 2008
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Sunday 24 February 2008 - 'Eva'
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
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Friday 22 February 2008 - 'Lynne'
'Lynne'
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Five rounds for max reps of:
Body weight bench press
Pull-ups
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Thursday 21 February 2008
Four rounds for time of:
Run 400 meters
50 Squats
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Wednesday 20 February 2008
Hang squat clean 3-3-3-3-3-3-3 reps
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Monday February 18 2008
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
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Sunday 17 February 2008
"Annie"
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50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
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Saturday 16 February 2008
Run 5 K
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Wednesday 13 February 2008
75 pound Power snatch, 75 reps for time.
From Crossfit:
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Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
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Thursday 14 February 2008
"Fran"
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Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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Tuesday 12 February 2008
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
From crossfit:
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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
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Sunday 10 February 2008
Deadlift 1-1-1-1-1-1-1 reps
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Saturday 9 February 2008
Run or Row 5K
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Friday 8 February 2008
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
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Wednesday 6 February 2008
Push Jerk 3-3-3-3-3-3-3 reps
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Tuesday 5 February 2008 - 'Joshie'
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
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Monday 4 February 2008
Back Squat 3-3-3-3-3 reps
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Saturday 2 February 2008 - 'Tabata something else'
"Tabata Something Else"
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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.
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Friday 1 February 2008
Run 10k
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