"Helen"
3 rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-ups
Post time to comments
Monday, August 31, 2009
Saturday, August 29, 2009
Friday, August 28, 2009
090828
Run 1 mile then:
2 min at each station
Row (calories)
30lb dumbbell thrusters
20lb medicine ball clean
Double unders
Pullups
record mile time and total reps/calories
2 min at each station
Row (calories)
30lb dumbbell thrusters
20lb medicine ball clean
Double unders
Pullups
record mile time and total reps/calories
090827
"The Bear"
Five rounds to get to max weight, not timed. Barbell doesn't rest on the ground during the cycle or the round is a fail.
7 cycles each round of:
Five rounds to get to max weight, not timed. Barbell doesn't rest on the ground during the cycle or the round is a fail.
7 cycles each round of:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Jerk
Post max weight to Comments
Tuesday, August 25, 2009
Monday, August 24, 2009
Sunday, August 23, 2009
Saturday, August 22, 2009
090820
"The Chief"
Max rounds in 3 minutes of:
Max rounds in 3 minutes of:
- 135 pound Power cleans, 3 reps
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles to comments
Wednesday, August 19, 2009
090819
"Nicole"
As Many Rounds As Possible in 20 minutes
As Many Rounds As Possible in 20 minutes
- 400m Run
- Max Rep Pull-ups
Post Rounds to Comments
Tuesday, August 18, 2009
090818
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 Main Site WOD 090817
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 Main Site WOD 090817
Andy & Sun..... "Double-Double Unders"
090817
CrossFit Total
3 attempts on each lift to get to your max weight
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
The best successful attempt for each lift will be added together to get your Total score. Rest as long as needed in between attempts, but you must do the lifts in the order posted.
Post total to comments
3 attempts on each lift to get to your max weight
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
The best successful attempt for each lift will be added together to get your Total score. Rest as long as needed in between attempts, but you must do the lifts in the order posted.
Post total to comments
090816
100 Sumo Deadlift High Pull (SDHP)
100 Pushups
400m Run
75 SDHP
75 Pushups
400m Run
50 SDHP
50 pushups
400m Run
This is a group workout! Teams of 2 or 3; only one person working at a time for the SDHP and the pushups. Everybody completes each run.
100 Pushups
400m Run
75 SDHP
75 Pushups
400m Run
50 SDHP
50 pushups
400m Run
This is a group workout! Teams of 2 or 3; only one person working at a time for the SDHP and the pushups. Everybody completes each run.
Saturday, August 15, 2009
090815
15 cleans
30 toes to bar
45 box jumps
15 muscle ups
30 alternating 1 arm snatches
45 double unders
15 thrusters
30 pullups
45 burpees
200m 45lb plate overhead walking lunges
Enjoy!
Post times to comments
30 toes to bar
45 box jumps
15 muscle ups
30 alternating 1 arm snatches
45 double unders
15 thrusters
30 pullups
45 burpees
200m 45lb plate overhead walking lunges
Enjoy!
Post times to comments
Friday, August 14, 2009
Thursday, August 13, 2009
090813
*Using a bare barbell*
With a continuously running clock do one back squat the first minute, two back squats the second minute, three back squats 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.
With a continuously running clock do one back squat the first minute, two back squats the second minute, three back squats 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.
Wednesday, August 12, 2009
Tuesday, August 11, 2009
090811
PRACTICE GYMNASTICS
30 minutes
- Muscle-ups
- Pull-ups
- Ring-dips
- Ring push-ups
- Handstands
- L-sits
Shannon's first muscle-up!
Monday, August 10, 2009
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