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Thursday 31 January 2008
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
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Tuesday 29 January 2008
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
http://www.crossfit.com/mt-archive2/003310.html | | | |
Monday 28 January 2008 - Workout 1 - Cindy
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
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Monday 28 January 2008 - Workout 2 - Mary
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
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Sunday 27 January 2008 - 'Crossfit Total'
"CrossFit Total"
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Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Friday 25 January 2008
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
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Thursday 24 January 2008
Snatch 1-1-1-1-1-1-1 reps
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Wednesday 23 January 2008
Four rounds for time:
Run 400 meters
Rest 2 minutes
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Monday 21 January 2008
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
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Sunday 20 January 2008
Deadlift 1-1-1-1-1-1-1 reps
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Saturday 19 January 2008 - 'Nancy'
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
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Thursday 17 January 2008 - 'Lynne'
"Lynne"
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Five rounds for max reps of:
Body weight bench press
Pull-ups
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Wednesday 16 January 2008
Run or Row 5K
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Tuesday 15 January 2008
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Sunday 13 January 2008
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
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Saturday 12 January 2008 - 'Elizabeth'
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
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Friday 11 January 2008 - 'Diane'
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
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Wednesday 9 January 2008 - 'Michael'
"Michael"
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Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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Tuesday 8 January 2008 - Workout 1 - 'Cindy'
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
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Tuesday 8 January 2008 - Workout 2- 'Mary'
"Mary"
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Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
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Monday 7 January 2008
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
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Saturday 5 January 2008 - 'Tabata something else'
"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.
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Friday 4 January 2008
Power clean 3-3-3-3-3 reps
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Thursday 3 January 2008
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips
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Tuesday 1 January 2008 - 'CrossFit Total'
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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