pull-ups and dips
50-40-30-20-10 for time.
post times to comments.
Monday, November 14, 2011
Wednesday, November 9, 2011
Monday, November 7, 2011
Tuesday, November 1, 2011
Wed, Nov 2, 2011
20 min AMRAP
5 pull-ups
10 KB swings
15 sit-ups
20 good mornings
50 jump ropes
Keep chest up and back flat on the "good mornings"
also watch the video for further info on the "GM's"
post times to comments
5 pull-ups
10 KB swings
15 sit-ups
20 good mornings
50 jump ropes
Keep chest up and back flat on the "good mornings"
also watch the video for further info on the "GM's"
post times to comments
Monday, October 31, 2011
Tues, Nov 1, 2011
"death by crossfit"
Walking Lunges 2 for each min.
Burpees
With a continuously running clock do one rep the first minute, two reps the second minute, three reps the third minute…… continuing as long as you are able.
5 minutes rest between “Deaths”
Post rounds to comment
Walking Lunges 2 for each min.
Burpees
With a continuously running clock do one rep the first minute, two reps the second minute, three reps the third minute…… continuing as long as you are able.
5 minutes rest between “Deaths”
Post rounds to comment
Wednesday, October 26, 2011
Wed, Oct 26,2011
10 rounds for time:
6 push ups
12 push press
24 squats
48 jump ropes
post times to comments
6 push ups
12 push press
24 squats
48 jump ropes
post times to comments
Monday, October 24, 2011
Wednesday, October 19, 2011
Wed, Oct 19, 2011
"Annie"
150 jump ropes
50 sit-ups
120 jump ropes
40 sit-ups
90 jump ropes
30 sit-ups
60 jump ropes
20 sit-ups
30 jump ropes
10 sit-ups
post times to comments
150 jump ropes
50 sit-ups
120 jump ropes
40 sit-ups
90 jump ropes
30 sit-ups
60 jump ropes
20 sit-ups
30 jump ropes
10 sit-ups
post times to comments
Monday, October 17, 2011
Tues, Oct 18, 2011
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs.
Walking Lunge, 50 steps
50 Sit-ups
50 Push press, 45 pounds(barbell)
50 Back extensions
50 Wall ball shots, 15 pound ball
50 Burpees
50 Double unders or 150 single unders
To finish this workout under 25 minutes would be considered "advanced"
post times to comments.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs.
Walking Lunge, 50 steps
50 Sit-ups
50 Push press, 45 pounds(barbell)
50 Back extensions
50 Wall ball shots, 15 pound ball
50 Burpees
50 Double unders or 150 single unders
To finish this workout under 25 minutes would be considered "advanced"
post times to comments.
Sunday, October 16, 2011
Mon, Oct 17, 2011
"Fran"
21-15-9 for time:
thrusters
pull-ups
sub-5 minutes in this workout is considered "elite"
watch the posted video
post times to comments
21-15-9 for time:
thrusters
pull-ups
sub-5 minutes in this workout is considered "elite"
watch the posted video
post times to comments
Friday, October 14, 2011
Fri, Oct 14, 2011
10 down to 1, 1 up to 10:
10 thrusters, 1 burpee
9 thrusters, 2 burpees
8 thrusters, 3 burpees...1 thruster, 10 burpees
the weight on the thrusters should be challenging
post weight and time to comments
10 thrusters, 1 burpee
9 thrusters, 2 burpees
8 thrusters, 3 burpees...1 thruster, 10 burpees
the weight on the thrusters should be challenging
post weight and time to comments
Wednesday, October 12, 2011
Wed, Oct 12, 2011
AMRAP in 15 minutes:
Run 400m
20 KB swings
Challenge-swing a heavier KB than you 'routinely' use.
post rounds and weights to comments.
Run 400m
20 KB swings
Challenge-swing a heavier KB than you 'routinely' use.
post rounds and weights to comments.
Tuesday, October 11, 2011
Tues, Oct 11, 2011
10 minute AMRAP
6 pull-ups
12 push-ups
18 jumping lunges(9 each leg)
post rounds to comments
6 pull-ups
12 push-ups
18 jumping lunges(9 each leg)
post rounds to comments
Monday, October 10, 2011
Mon, Oct 10,2011
100 push ups
Run 1 mile
100 hollow body rocks
perform the push-ups and hollow body rocks with perfect form. This is a skills/drills workout.
\
post your mile times to comment
Run 1 mile
100 hollow body rocks
perform the push-ups and hollow body rocks with perfect form. This is a skills/drills workout.
\
post your mile times to comment
Thursday, October 6, 2011
Fri, Oct 7, 2011
Rx'd
4 rounds for time @ 90% effort:
90 jump ropes
20 medicine ball cleans
15 wall balls
10 burpees
rest 3 minutes in between each round
This Workout of the day(WOD) consist of work/rest intervals. Our goal is to give close to max effort each round, seeing that we have 3 minutes of rest between rounds.
post times of each round to comments.
4 rounds for time @ 90% effort:
90 jump ropes
20 medicine ball cleans
15 wall balls
10 burpees
rest 3 minutes in between each round
This Workout of the day(WOD) consist of work/rest intervals. Our goal is to give close to max effort each round, seeing that we have 3 minutes of rest between rounds.
post times of each round to comments.
Tuesday, October 4, 2011
Wed, Oct 5, 2011
"Cindy"
As Many Rounds As Possible (AMRAP) in 20 minutes:
Rx'd
5 pull-ups
10 push-ups
15 air squats
Scaled
12 minutes AMRAP
5 assisted pull-ups
10 push-ups
15 air squats
Post rounds completed to comments.
As Many Rounds As Possible (AMRAP) in 20 minutes:
Rx'd
5 pull-ups
10 push-ups
15 air squats
Scaled
12 minutes AMRAP
5 assisted pull-ups
10 push-ups
15 air squats
Post rounds completed to comments.
Tues, Oct 4, 2011
5 rounds for time of:
12 hand release push ups
12 pull-ups (assisted for scaled version)
24 walking lunges 30/20 (12 each leg)
post time to comments.
12 hand release push ups
12 pull-ups (assisted for scaled version)
24 walking lunges 30/20 (12 each leg)
post time to comments.
Monday, October 3, 2011
Mon, Oct 3, 2011
"Karen"
Rx'd
150 wall balls for time
Scaled
150 air squats for time
rest 5 minute
.then run 800m(rest time is how long it took you to run 800m), then run 400m As fast as possible(AFAP)
post time to comments.
Rx'd
150 wall balls for time
Scaled
150 air squats for time
rest 5 minute
.then run 800m(rest time is how long it took you to run 800m), then run 400m As fast as possible(AFAP)
post time to comments.
Thursday, September 29, 2011
Fri, 30, 2011
In this moment the only thing holding you back is your own fear. Allow your fear to drive an motivate you beyond what you think you can do. Remember courage is not the lack of fear, but acting in spite of it.
Rx'd
3 rounds:
60-sit-ups
50-squats
40-push ups
30-box jumps or box step-ups
20-KB swings
10-burpees
Rest 2 minutes between each round
Post time to comments
Rx'd
3 rounds:
60-sit-ups
50-squats
40-push ups
30-box jumps or box step-ups
20-KB swings
10-burpees
Rest 2 minutes between each round
Post time to comments
Wednesday, September 28, 2011
Tuesday, September 27, 2011
Wed, 28, 2011
10 rounds for time:
10 wall balls
20 walking lunges.
rest 3:00 minutes
,then
Run 800m, rest 1 minute, Run 400m as fast as possible.
Post times to comments.
10 wall balls
20 walking lunges.
rest 3:00 minutes
,then
Run 800m, rest 1 minute, Run 400m as fast as possible.
Post times to comments.
Monday, September 26, 2011
Tues, Sep 27, 2011
"Helen"
Rx'd
3 rounds for time:
Run 400m
21 KB swings 53/35
12 pull-ups
Scaled
3 rounds for time:
Run 400m
21 KB swings 35/20
12 assisted pull-ups
post times to comments
Rx'd
3 rounds for time:
Run 400m
21 KB swings 53/35
12 pull-ups
Scaled
3 rounds for time:
Run 400m
21 KB swings 35/20
12 assisted pull-ups
post times to comments
Sunday, September 25, 2011
Mon, Sep 25, 2011
4 sets of 5 minutes of work:
10 Burpees
10 Kettlebell swings
20 Double unders or 60 single under jump rope
10 Thrusters
4 minutes of active rest (jog.bike,etc.) between each set
post number of cycles completed each round to comments
10 Burpees
10 Kettlebell swings
20 Double unders or 60 single under jump rope
10 Thrusters
4 minutes of active rest (jog.bike,etc.) between each set
post number of cycles completed each round to comments
Friday, September 23, 2011
Fri, 23rd,2011
"workshop workout"
Rx'd
18 down to 3 Air squats
3 up to 18 Burpees
Scaled
18 down to 3 Air squats
3 up to 18 Push-ups
First preform 18 air squats, then 3 burpees/push-ups. After each round you will subtract 3 air squats and add 3 burpees/push-ups.The workout is complete once you complete 3 air squats and 18 burpees/ push-ups.
rest 4 minutes
,then run 400M x2
post times to comments.
Rx'd
18 down to 3 Air squats
3 up to 18 Burpees
Scaled
18 down to 3 Air squats
3 up to 18 Push-ups
First preform 18 air squats, then 3 burpees/push-ups. After each round you will subtract 3 air squats and add 3 burpees/push-ups.The workout is complete once you complete 3 air squats and 18 burpees/ push-ups.
rest 4 minutes
,then run 400M x2
post times to comments.
Thursday, September 22, 2011
Wednesday, September 21, 2011
Wed, 21th, 2011
Rx'd
In 20 mins complete as many rounds as possible(AMRAP):
10 push ups
15 walking lunges each leg
20 kettlbell(kb) Sumo high pulls 55lbs/30 lbs
Run 400 meters(.25 on treadmill)
Scaled
In 15 minutes complete as many rounds as possible(AMRAP)
5 push ups
10 walking lunges each leg
15 sumo high pulls 35lbs/20lbs
Run 400 meters(.25 on treadmill)
When you see something like 55/35 in a workout the first number is the weight for men and the second number is for women.
Watch the video to learn the sumo high pull.
Post Rounds completed to comments.
In 20 mins complete as many rounds as possible(AMRAP):
10 push ups
15 walking lunges each leg
20 kettlbell(kb) Sumo high pulls 55lbs/30 lbs
Run 400 meters(.25 on treadmill)
Scaled
In 15 minutes complete as many rounds as possible(AMRAP)
5 push ups
10 walking lunges each leg
15 sumo high pulls 35lbs/20lbs
Run 400 meters(.25 on treadmill)
When you see something like 55/35 in a workout the first number is the weight for men and the second number is for women.
Watch the video to learn the sumo high pull.
Post Rounds completed to comments.
Monday, September 19, 2011
Tues, Sep 20th, 2011
Rx'd and Scaled
1 mile time trial
Rest 2:002x400m(.25 on treadmill), rest 1:00 in between
Post mile times to comments
Mon, Sep 19, 2011
Rx'd
5 rounds for time of:
50 squats 100 jump ropes
,Then finish with 2 rounds of:
Run .25(treadmill) as fast as possible(AFAP)
10 burpees
Scaled Version
3 rounds for time of:
35 squats
100 jump ropes/ or 5o box step ups( each leg)
,Then finish with 1 round for time of:
Run/jog .25(treadmill)
10 push ups
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