Thursday, May 28, 2009

29 MAY 09

Friday 090529

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Post time to comments.
Compare to 090412.

Wednesday, May 27, 2009

28 MAY 09

Thursday 090528

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 090128.

Tuesday, May 26, 2009

27 MAY 09

Wednesday 090527

Rest Day

Monday, May 25, 2009

26 MAY 09

Tuesday 090526

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Compare to 090303.

25 MAY 09

Monday 090525

Run 5 K

Post time to comments.
Compare to 090408.

24 MAY 09

Sunday 090524

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.
Compare to 0900410.

Saturday, May 23, 2009

23 MAY 09

Saturday 090523

Rest Day

Thursday, May 21, 2009

22 MAY 09

Friday 090522

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

21 MAY 09

Thursday 090521

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

20 reps 115 pound Thruster
20 L-Pull-ups

Post time to comments.

Tuesday, May 19, 2009

20 MAY 09

Wednesday 090520

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 081107.

Wednesday, May 13, 2009

14 May 2009

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Post time to comments.
Compare to 090331.

10 May 2009

Back Squat 5-5-5-5-5 reps

Post loads to comments.
Compare to 090203

9 May 2009

Four rounds, each for time of:800 meter run
Rest as needed between efforts.

Post times for each round to comments.
Compare to 090326.

12 May 2009

Tuesday 090512

Power clean 1-1-1-1-1-1-1 reps
Post loads to comments

13 May 2009

"Cindy"Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.
Compare to 090209

Friday, May 8, 2009

08 MAY 09

Friday 090508

"Grace"
135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 080918.

Wednesday, May 6, 2009

07 MAY 09

Thursday 090507

Rest Day

06 MAY 09

Wednesday 090506

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090225

Tuesday, May 5, 2009

05 MAY 09

Tuesday 090505

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Monday, May 4, 2009

04 MAY 09

Monday 090504

Front squat 3-3-3-3-3 reps

Post loads to comments.
Compare to 090325.

02 MAY 09

Saturday 090502

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

Friday, May 1, 2009

01 MAY 09

Friday 090501

"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.

Post total reps from all 32 intervals to comments.