Workout of the Day
7/23/08
Rest Day
7/22/08
Push jerk 3-3-3-3-3 reps
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7/21/08
Row 2K
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7/20/08
'Filthy Fifty'
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
Post time to comments.
7/19/08
Rest Day
7/18/08
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
7/17/08
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Post rounds completed to comments.
7/16/08
Deadlift 5-5-5-5-5 reps
Post loads to comments.
7/15/08
Rest Day
7/14/08
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
7/13/08
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
7/12/08
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
Post rounds completed to comments.
7/11/08
Rest Day
7/10/08
Run 10 K
Post time to comments.
7/9/08
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
7/8/08
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
7/7/08
Rest Day
7/6/08
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
7/5/08
In any order, perform the following three workouts:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
Run either 750m on a steep trail or 1.5 K on a road or track
The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.
Post total time for all three workouts to comments.
7/4/08
Rest Day
7/3/08
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.
Post number of minutes completed to comments.
7/2/08
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Post time to comments.
7/1/08
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
6/30/08
Rest Day
6/29/08
'Lynne'
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
6/28/08
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
6/27/08
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
6/26/08
Rest Day
6/25/08
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 080329.
6/24/08
Snatch 1-1-1-1-1-1-1 reps
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6/23/08
Run 5 K
Post time to comments.
6/22/08
Rest Day
6/21/08
For time:
50 Muscle-ups
Post time to comments.
6/20/08
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
6/19/08
'CrossFit Total'
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
6/18/08
Rest Day
6/17/08
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments.
6/16/08
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
Post time to comments.
6/15/08
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
6/14/08
Rest Day
6/13/08
'Michael'
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
6/12/08
Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups
Post time to comments.
6/11/08
Deadlift 3-3-3-3-3 reps
Post loads to comments.
6/10/08
Rest Day
6/9/08
'Griff'
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
6/8/08
Ten rounds for time of:
12 Burpees
12 Pull-ups
Post time to comments.
6/7/08
Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups
Post time to comments.
6/6/08
Rest Day
6/5/08
Back Squat 5-5-5-5-5 reps
Post loads to comments.
6/4/08
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats
Post rounds completed to comments.
6/3/08
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
6/2/08
Rest Day
6/1/08
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
5/31/08
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
Post time to comments.
5/30/08
'CrossFit Total'
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
5/29/08
Rest Day
5/28/08
Shoulder Press 3-3-3-3-3 reps
Post loads to comments.
5/27/08
Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes after the run.
5/26/08
'Jason'
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
5/25/08
Rest Day
5/24/08
Three rounds for time of:
Run 800 meters
50 Pull-ups
Post time to comments.
5/23/08
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Post time to comments.
5/22/08
Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps
Post Deadlift loads and number of Handstand push-ups to comments.
5/21/08
Rest Day
5/20/08
For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees
Post time to comments.
5/19/08
For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups
Post time to comments.
5/18/08
Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
Post time to comments.
5/17/08
Rest Day
5/16/08
'Michael'
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments
5/15/08
'Cindy'
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
5/14/08
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
5/13/08
Rest Day
5/12/08
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
5/11/08
Overhead Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
5/10/08
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
5/9/08
Rest Day
5/8/08
'Diane'
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
5/7/08
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
5/6/08
'Elizabeth'
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
5/508
Rest Day
5/4/08
For time:
50 Burpees
Jump 12 in. beyond your hand reach for each rep.
Post time to comments.
5/3/08
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
5/2/08
'Murph'
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
5/1/08
Rest Day
4/30/08
Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
4/29/08
Run 5K
Post time to comments.
4/28/08
Thruster 1-1-1-1-1-1-1 reps
Post loads to comment.
4/27/08
Rest Day
4/26/08
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters
Post time to comments.
4/25/08
Deadlift 3-3-3-3-3 reps.
Post loads to comments.
4/24/08
'Angie'
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
4/23/08
Rest Day
4/22/08
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
4/21/08
Back Squat 5-5-5-5-5 reps
Post loads to comments.
4/20/08
Shoulder press 3-3-3-3-3 reps
Post loads to comments
4/19/08
Rest Day
4/18/08
'Michael'
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
4/17/08
'Elizabeth'
21-15-9
135 lb Clean
Ring Dips
Post time to comments |
