Monday 091109

Run 5 K

Post time to comments.

Compare to 091009.

5 NOV 2009

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.
Compare to 090813.

29 OCT 09

THURSDAY 091029

"Annie"

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

Post time to comments.

Compare to 090914.

28 OCT 09

WEDNESDAY 091028

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

Post loads to comments.

Compare to 090510.

27 OCT 09

TUESDAY 091027

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 090826.

25 OCT 09

SUNDAY 091025

"Michael"

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

Post time to comments.

Compare to 090522.

24 OCT 09

SATURDAY 091024

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

Post loads to comments.

Compare to 090922.

23 OCT 09

FRIDAY 091023

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

Compare to 080312.

21 OCT 09

WEDNESDAY 091021

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Post time to comments.

Compare to 040513.

20 OCT 09

TUESDAY 091020

"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.

Compare to 090809.

19 OCT 09

MONDAY 091019

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 090830.

17 OCT 09

SATURDAY 091017

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Post time to comments.

16 OCT 09

FRIDAY 091016

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Compare to 090227.

15 OCT 09

THURSDAY 091015

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments.

Compare to 060131.

13 OCT 09

TUESDAY 091013

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090907.

12 OCT 09

Monday 091012

"Elizabeth"
21-15-9 reps of:
Clean 135#
Ring dips

Post time to comments.
Compare to 090902.

11 OCT 09

Sunday 091011

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.
Compare to 090213.

09 OCT 09

Friday 091009

Run 5 K

Post time to comments.
Compare to 090903.

08 OCT 09

Thursday 091008

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
21 x Sumo deadlift highpull 95#
15 x Pull-ups

Post rounds completed to comments.
Compare to 040525.

07 OCT 09

Wednesday 091007

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

Post loads to comments.
Compare to 090713.

05 OCT 09

Monday 091005

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 090717.

04 OCT 09

Sunday 091004

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

Post time to comments.

03 OCT 09

Saturday 091003

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Compare to 021130.

01 OCT 09

Thursday 091001

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.
Compare to 051220.

30 SEP 09

Wednesday 090930

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.
Compare to 090415.

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

30 August

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.
Compare to 081006.

29 August

Five rounds for time of:

95 pound Power snatch,15 reps
Run 400 meters

Post time to comments.
Compare to 061105.

28 August

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090114.

26 AUG 09

WEDNESDAY 090826

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 090708.

16 AUG 2009

"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Compare to 081008

25 AUG 09

Tuesday 090825

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 090625.

24 AUG 09

Monday 090824

"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 090727.

22 AUG 09

Saturday 090822

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

Post loads to comments.
Compare to 090716.

21 AUG 09

Friday 090821

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.
Compare to 090603.

20 AUG 09

Thursday 090820

"Karen"
For time:150 Wallball shots, 20 pound ball

Post time to comments.
Compare to 090323.

18 AUG 09

Tuesday 090818

Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.

Monday 090817

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

Compare to 031001.

Friday 090814

Front squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Thursday, August 13, 2009

Thursday 090813

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.

Compare to 090218.

12 August

"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.
Post time to comments.
Compare to 080906.

10 August

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090509.

9 August

"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.

Compare to 090501.

8 August

Deadlift 5-5-5-5-5 reps

Post loads to comments.

6 August

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Post time to comments.
Compare to 090402.

5 August

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.
Compare to 090411.

4 August

"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 090329.

2 August

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.
Compare to 090315.

1 August

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

Compare to 090610.

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

29 July 2009

Run 10 K

Post time to comments.

Compare to 090701.

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

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.

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

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.

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 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.

16 JUL 09

Thursday 090716

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

Post loads to comments.
Compare to 090118.

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.

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.

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.

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.

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.

03 JUL 09

Friday 090703

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

Compare to 080213.

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.

27 JUN 09

Saturday 090627

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.
Compare to 030716.

26 JUN 09

Friday 090626

"Nicole"
AMRAP in 20 Min:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.
Compare to 090330.

25 JUN 09

AMRAP in 20 minutes:
5 x 95# Thruster
7 x 95# Hang Powercleans
10 x 95# Sumo Deadlift High-pull

Post rounds completed to comments.
Compare to 081227.

23 JUN 09

Tuesday 090623

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

Post loads to comments.
Compare to 090504.

Monday 090622

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

21 JUN 09

Sunday 090621

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 090505.

19 JUN 09

Friday 090619

AMRAP in 20 minutes:

Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.
Compare to 040523.

18 JUN 09

Thursday 090618

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.
Post time to comments.

Compare to 070423.

17 JUL 09

Wednesday 090617

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080603.

15 JUN 09

Monday 090615

Run 5 K

Post time to comments.

14 JUN 09

Sunday 090614

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

13 JUN 09

Saturday 090613

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups

Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups

Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups

Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups

Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups

Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

11 JUN 09

Thursday 090611

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

10 JUN 09

Wednesday 090610

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

09 JUN 09

Tuesday 090609

"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.

07 JUN 09

Sunday 090607

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Saturday 090606

Saturday 090606
"Lynne"
Five rounds for max reps of:Body weight bench pressPull-ups
Post reps for both exercises in all rounds.
Compare to 090322.

5 June 2009

Friday 090605

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

Post loads to comments.
Compare to 090422.

3 June 2009

Wednesday 090603

or time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters4
0 Kipping pull-ups

Post time to comments.
Compare to 070731.

2 June 2009

Tuesday 090602

Overhead Squat 5-5-5-5-5 reps.

Post loads to comments.

1 June 2009

Monday 090601
"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.
Compare to 081009.

30 May 2009

Saturday 090530
"Kelly"
Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

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.

28 MAY 09

Thursday 090528

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

Post loads to comments.
Compare to 090128.

27 MAY 09

Wednesday 090527

Rest Day

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.

23 MAY 09

Saturday 090523

Rest Day

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.

20 MAY 09

Wednesday 090520

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 081107.

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

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.

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

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.

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.

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.

30 APR 09

Thursday 090430

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

Post time to comments.
Compare to 090129.

29 APR 09

Wednesday 090429

Rest Day

28 APR 09

Tuesday 090428

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 081201.

27 APR 09

Monday 090427

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Post time to comments.

26 APR 09

Sunday 090426

2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

Post time to comments.

25 APR 09

Saturday 090425
Rest Day

24 APR 09

Friday 090424

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

Post time to comments.
Compare to 081228.

Penn is pretty excited about the workout today

This is his first good smile caught on film.

23 APR 09

Thursday 090423
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
1 poodWalking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Post time to comments.

Compare to 081219.

22 APR 09

Wednesday 090422
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090302.

21 APR 09

Rest day

20 APR

Monday 090420
Back Squat 3-3-3-3-3 reps
Post loads to comments.

Compare to 090313.

Good Idea G

I'm a member. Terriffic. Did Yoga level one with Kel tonight. It wasn't a bad little WOD with something that Xfit doesn't do much of...stretch. We are going to try and do it 3-4 times a week together at night. Maybe help fix my annoying lower back.

Danny was tough. My shoulders are making clicking noises now (more than usual). I felt like doing push-presses isn't that good for my shoulders mainly because the hand seperation is fixed on the bar for both extension and retraction. Anyone else feel that way after doing 80+ push-presses?

I'm in like my name....

Just testing our new blogger status...did crossfit pool with Niko this morning! AMRAP: 360 degree spins in water and Niko 3-4 foot over head tosses; 20 minutes. Niko had to loosen up his back after our workout with some beauty queens this afternoon.

I think the blog will work

Chris is right in that I'm the only one that can currently post original threads, but up to 100 authors can be added. We are down in Orlando today, so when I get back to Jacksonville and have a full sized computer I'll send out an email with an 'invitation' to become an author. It is pretty easy. I think Andy should even be able to figure it out (if it isn't beneath him).

Inspired by Niko

I figured we keep clogging up inboxes, and some of us can't access our email when we want to procrastinate at work, so maybe we could set up a blog. I think this will help us keep track of our times better as well.

What we're really doing is blogging via email anyway.