29 SEP 09

TUESDAY 090929

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

27 SEP 09

SUNDAY 090927

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 090825.

26 SEP 09

SATURDAY 090926

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090419.

25 SEP 09

FRIDAY 090925

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.

Compare to 081014.

23 Sept

Wednesday 090923
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.
Compare to 080910.

22 Sept

Tuesday 090922

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

Post loads to comments.

21 Sept

Monday 090921
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.
Compare to 090705.

19 Sept

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

Post time to comments.

18 Sept

Friday 090918
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.
Compare to 090712.

17 Sept

Thursday 090917
"Daniel"For time:

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.
Compare to 060615.

15 Sept

Tuesday 090915
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090623.

14 SEP 09

MONDAY 090914

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 081209.

13 SEP 09

SUNDAY 090913

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 090516.

11 SEP 09

Friday 090911

"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 090526.

10 SEP 09

Thursday 090910

Push Jerk 3-3-3-3-3 reps

Post loads to comments.

09 SEP 09

Wednesday 090909

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.
Compare to 090517.

07 SEP 09

Monday 090907

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

Post total to comments.
Compare to 090629.

06 SEP 09

Sunday 090906

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.
Compare to 041027.

05 SEP 09

SATURDAY 090905

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

03 SEP 09

THURSDAY 090903

Run 5 K

Post time to comments.

Compare to 090720

02 SEP 09

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 090430.

09 September 01

Tuesday 090901

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run