December 2007 - workout plan | BodyDaemon | Free Online Fitness Journal

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

CrossFit have kindly agreed to let us at BodyDaemon feature their daily workouts.

For the full story, including forums, videos / images, articles and much more, please visit the CrossFit website. Don't worry - it doesn't cost money, everything is free!

We're very grateful to CrossFit for the opportunity to share their excellent content with our members.

About this workout plan:

CrossFit workouts for December 2007.

About workout	Exercises	Submitted by
Monday 31 December 2007 - 'Helen' "Helen" ----- Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups	Running Kettlebell Swing Pull-up
Sunday 30 December 2007 5 rounds for time of: 500 meter Row 50 Squats 30 Back extensions	Rowing Machine Squat - Bodyweight Lower Back Extension (back extensions)
Friday 28 December 2007 Run 5k	Running
Thursday 27 December 2007 - 'Barbara' Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats	Pull-up Press-up Sit-up Squat - Bodyweight
Wednesday 26 December 2007 - 'CrossFit Total' "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep	Squat - Regular Military Press - barbell Deadlift - regular
Monday 24 December 2007 150 burpees for time.	Burpee
Sunday 23 December 2007 Complete 3 rounds for time of: Row 500 meters Bodyweight Bench press, 30 reps	Rowing Machine Bench Press - barbell
Saturday 22 December 2007 "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 These are squat not power snatches. ------ From CrossFit: In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.	Snatch - Dumbells Pull-up
Thursday 20 December 2007 Run or row 5k	Running Rowing Machine
Wednesday 19 December 2007 "Badger" ------------- Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters From CrossFit: ----------------- In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.	Squat - Regular Pull-up Running
Tuesday 18 January 2007 "Fran" --------------- Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups	Thruster - Barbell Pull-up
Sunday 16 January 2007 400 meter walking lunge	Lunge - bodyweight
Saturday 15 December 2007 Weighted pull-ups 1-1-1-1-1-1-1 reps	Pull-up
Friday 14 December 2007 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps	Military Press - barbell Push Press Jerk
Wednesday 12 December 2008 Back Squat 5-3-3-3-1-1-1-1-1 reps	Squat - Regular
Tuesday 11 December 2007 - 'Angie' "Angie" ---------- For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats	Pull-up Press-up Sit-up Squat - Bodyweight
Monday 10 December 2007 Push Jerk 3-3-3-3-3-3-3 reps	Jerk
Saturday 8 December 2007 Deadlift 3-3-3-3-3 reps.	Deadlift - regular
Friday 7 December 2007 - 'Lynne' "Lynne" --------- Five rounds for max reps of: Body weight bench press Pull-ups	Bench Press - barbell Pull-up
Thursday 6 December 2007 Five rounds for time of: Run 400 meters 75 pound Sumo deadlift high-pull, 21 reps 75 pound Thruster, 21 reps	Running Sumo Deadlift with High Pull Thruster - Barbell
Tuesday 4 December 2007 Front Squat 5-5-5-5-5 reps	Squat - Front
Monday 3 December 2007 - 'Michael' 'Michael' ----------- Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups	Running Lower Back Extension (back extensions) Sit-up
Sunday 2 December 2007 5 minutes of Double unders 5 minutes of 95 lb Clean and Push jerk 3 minutes of Double unders 3 mintutes of 95 lb Clean and Push jerk 1 minute of Double unders 1 minute of 95 lb Clean and Push jerk	Double Unders Clean and Jerk