"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
Monday, October 31, 2011
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.
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