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

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About this workout plan:

CrossFit workouts for November 2007.

About workout	Exercises	Submitted by
Friday 30 November 2007 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.	Pull-up
Thursday 29 November 2007 Run 5k	Running
Wednesday 28 November 2007 - 'CrossFit Total' "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep	Squat - Regular Military Press - barbell Deadlift - regular
Monday 26 November 2007 Weighted pull-ups 1-1-1-1-1-1-1 reps	Pull-up
Sunday 25 November 2007 "Elizabeth" 21-15-9 reps of: Clean 135 pounds Ring dips	Power Clean Dips - Parallel bars
Saturday 24 November 2007 - 'Nancy' "Nancy" Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps	Running Squat - Overhead
Thursday 22 November 2007 30 Muscle-ups for time If you can't do muscle-ups, do 120 dips and 120 pull-ups	Pull-up Dips - Parallel bars Muscle-up
Wednesday 21 November 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
Tuesday 20 November 2007 Clean and Jerk 3-3-3-3-3 reps	Clean and Jerk
Sunday 18 November 2007 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	Box jump Pull-up Kettlebell Swing Lunge - bodyweight Knee Raise - Roman Chair Push Press Lower Back Extension (back extensions) Ball Slam Burpee Double Unders
Saturday 17 November 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
Wednesday 14 November 2007 - 'Linda' "Linda" ----------- 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time.	Deadlift - regular Bench Press - barbell Power Clean
Friday 16 November 2007 - 'Fran' "Fran" ------- Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups	Thruster - Barbell Pull-up
Tuesday 13 November 2007 7 rounds for time of: 95 pound Sumo-deadlift high-pull, 10 reps 10 Ring dips	Sumo Deadlift with High Pull Dips - Parallel bars
Monday 12 November 2007 Complete as many rounds as you can in twenty minutes of: 5 Handstand Push-ups 10 L Pull-ups 15 Steps, Walking Lunge	Handstand Press-up Pull-up Lunge - bodyweight
Saturday 10 November 2007 Row 1000 meters 25 Double-unders Row 750 meters 50 Double-unders Row 500 meters 100 Double-unders	Rowing Machine Double Unders
Friday 9 November 2007 - Workout 1 - 'Cindy' "Cindy" ------- Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats	Pull-up Press-up Squat - Bodyweight
Friday 9 November 2007 - 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	Handstand Press-up Squat - Single Leg Pull-up
Thursday 8 November 2007 Deadlift 3-3-3-3-3 reps.	Deadlift - regular
Tuesday 6 November 2007 Back squat 1-1-1-1-1-1-1 reps	Squat - Regular
Monday 5 November 2007 Four rounds for time: Run 400 meters Rest 2 minutes	Running
Sunday 4 November 2007 - 'Nasty girls' 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps	Squat - Bodyweight Muscle-up Hang Power Clean
Friday 2 November 2007 - 'Isabel' For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments	Snatch
Thursday 1 November 2007 - 'Diane' "Diane" --------------- 21-15-9 reps of: 225 pound Deadlift Handstand push-ups	Deadlift - regular Handstand Press-up