Friday, July 31, 2009

31 July 2009

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 090626

Thursday, July 30, 2009

29 July 2009

Run 10 K

Post time to comments.

Compare to 090701.

Tuesday, July 28, 2009

28 July 2009

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks 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.

Compare to 090102.

27 July 2009

Monday 090727

"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 090609.

25 July 2009

Saturday 090725

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments

Friday, July 24, 2009

24 JUL 09

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.
Compare to 090606.

Thursday, July 23, 2009

23 July

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Compare to 090414

Wednesday, July 22, 2009

21 JUL 09

Tuesday 090721

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 090605.

20 JUL 09

Monday 090720

Run 5 K

Post time to comments.
Compare to 090615.

Sunday, July 19, 2009

19 JUL 09

Sunday 090719

"Filthy Fifties"

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.
Compare to 090423.

Friday, July 17, 2009

Friday 090717

Friday 090717
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090529.

Thursday, July 16, 2009

16 JUL 09

Thursday 090716

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 090118.

Wednesday, July 15, 2009

15 JUL 09

Wednesday 090715

"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.
Compare to 090403.

Monday, July 13, 2009

13 JUL 09

Monday 090713

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

Post loads to comments.

12 JUL 09

Sunday 090712

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.
Compare to 090514.

11 JUL 09

Saturday 090711

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.
Compare to 090621.

Friday, July 10, 2009

10 JUL 09

Let the mockery begin.

Did Linda today (3 bars of death)
10-9-8-7-6-5-4-3-2-1
1.5 x Body Weight Deadlift
1.0 x Body Weight Bench
.75 x Body Weight Cleans

We modified to weight.

Joe (170#) - 225#DL, 155#B, 115#C - 42:11
Chris (240#) - 315#DL, 225#B, 165#C (round of 10)
295#DL, 205#B, 145#C (rounds 9 & 8)
225#DL, 155#B, 115#C (rounds 7 and on) - 44:40

It got to the point that my form was falling way off so I dropped to Joe's weights to finished up. This also alleviated the weight changing as we could only find 3 bars. I'm barely walking right now and I'm very afraid of what the morning will bring.

Wednesday, July 8, 2009

09 JUL 09

Thursday 090709

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.
Compare to 090520.

08 JUL 09

Wednesday 090708

"Nate"
AMRAP in 20 mins:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.
Compare to 081127.

07 JUL 09

Tuesday 090707

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Post time to comments.

Compare to 051111.

Sunday, July 5, 2009

05 JUL 09

Sunday 090705

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 load to comments
Compare to 090407.

04 JUL 09

Saturday 090704

"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Compare to 071219.

Thursday, July 2, 2009

03 JUL 09

Friday 090703

"Randy"
75 pound Power snatch, 75 reps for time.

Compare to 080213.

Wednesday, July 1, 2009

01 JUL 09

Wednesday 090701

Run 10 K

Post time to comments.
Compare to 090117.

30 JUN 09

Tuesday 090630

"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.
Compare to 081223.

29 JUN 09

Monday 090629

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

Post total to comments.
Compare to 090524.