"Helen"
Three rounds for time of:
Run 400 meters
21 kettlebell swings, 1.5 pood
12 pullups
Post time to comments.
We are a CrossFit affiliate aboard Camp Geiger, North Carolina. Our mission is to facilitate constantly varied, high intensity functional training in order to develop a fitter warfighter.
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Thursday, December 18, 2014
Wednesday, December 17, 2014
20141218
"Jackie"
For time:
Row 1000 meters
50 thrusters, 45 pounds
30 pullups
Post time to comments.
For time:
Row 1000 meters
50 thrusters, 45 pounds
30 pullups
Post time to comments.
Tuesday, December 16, 2014
Monday, December 15, 2014
Sunday, December 14, 2014
Thursday, December 11, 2014
20141212
For time:
Row 1000m
50 burpees
40 GHD situps
30 box jumps, 30 inch box
20 clean and jerks, 115 pounds
10 muscle ups
Row 1000m
Post time to comments.
Row 1000m
50 burpees
40 GHD situps
30 box jumps, 30 inch box
20 clean and jerks, 115 pounds
10 muscle ups
Row 1000m
Post time to comments.
Wednesday, December 10, 2014
Tuesday, December 9, 2014
20141210
Three rounds for time of:
Run 800 meters
50 medicine ball squat cleans, 20 pounds
Post time to comments.
Run 800 meters
50 medicine ball squat cleans, 20 pounds
Post time to comments.
Monday, December 8, 2014
Sunday, December 7, 2014
Thursday, December 4, 2014
20141205
"Karen"
150 wall ball shots (20 pound ball to 10 foot target) for time.
Post time to comments,
150 wall ball shots (20 pound ball to 10 foot target) for time.
Post time to comments,
Wednesday, December 3, 2014
Tuesday, December 2, 2014
20141203
Five rounds for time of:
Run 400 meters
15 shoulder to overhead, 115 pounds
Post time to comments.
Run 400 meters
15 shoulder to overhead, 115 pounds
Post time to comments.
Monday, December 1, 2014
20141202
Three rounds for time of:
15 thrusters, 95 pounds
12 bar-over burpees
Post time to comments.
15 thrusters, 95 pounds
12 bar-over burpees
Post time to comments.
Sunday, November 30, 2014
20141201
As many rounds as possible in 12 minutes of:
8 deadlifts, 135 pounds
10 pushups
12 AbMat Situps
Post rounds and reps completed to comments.
8 deadlifts, 135 pounds
10 pushups
12 AbMat Situps
Post rounds and reps completed to comments.
Thursday, November 20, 2014
20141121
Three rounds for time:
Run 800 meters
21 kettlebell swings, 2 pood
12 chest to bar pullups
Post time to comments.
Run 800 meters
21 kettlebell swings, 2 pood
12 chest to bar pullups
Post time to comments.
Wednesday, November 19, 2014
20141120
As many unbroken reps as possible of:
Back squat, 225 pounds
Post number of unbroken reps completed to comments.
Back squat, 225 pounds
Post number of unbroken reps completed to comments.
Tuesday, November 18, 2014
20141119
10 rounds for total distance of:
Row 1 minute
Rest 1 minute
Post total distance rowed to comments.
Row 1 minute
Rest 1 minute
Post total distance rowed to comments.
Monday, November 17, 2014
20141118
Every minute on the minute for as long as you are able:
5 push press, 115 pounds
5 box jumps, 24 inch box
Post number of minutes completed to comments.
5 push press, 115 pounds
5 box jumps, 24 inch box
Post number of minutes completed to comments.
Sunday, November 16, 2014
20141117
As many rounds as possible in 20 minutes of:
5 burpees
15 foot rope climb, 1 ascent
30 double unders
Post rounds/reps completed to comments.
5 burpees
15 foot rope climb, 1 ascent
30 double unders
Post rounds/reps completed to comments.
Thursday, November 13, 2014
20141114
"Cindy"
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats
Post rounds completed to comments.
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats
Post rounds completed to comments.
Wednesday, November 12, 2014
Tuesday, November 11, 2014
20141112
Five rounds of:
As many 1.5 pood kettlebell swings as possible in 4 minutes. Run 400m before beginning the kettlebell swings each round. Rest 3 minutes between rounds.
Post number of swings completed each round to comments.
As many 1.5 pood kettlebell swings as possible in 4 minutes. Run 400m before beginning the kettlebell swings each round. Rest 3 minutes between rounds.
Post number of swings completed each round to comments.
Monday, November 10, 2014
Sunday, November 9, 2014
20141110
For time:
11 clean and jerks, 165 pounds
10 muscle ups
1775 meter row
239 double unders
Post time to comments.
11 clean and jerks, 165 pounds
10 muscle ups
1775 meter row
239 double unders
Post time to comments.
Thursday, November 6, 2014
Wednesday, November 5, 2014
20141106
50-40-30-20-10 rounds for time of:
Wall ball shots, 20 pound ball to 10 foot target
Push ups
Post time to comments.
Wall ball shots, 20 pound ball to 10 foot target
Push ups
Post time to comments.
Tuesday, November 4, 2014
20141105
"Helen"
3 rounds for time of:
Run 400 meters
21 kettlebell swings, 1.5 pood
12 pullups
Post time to comments.
3 rounds for time of:
Run 400 meters
21 kettlebell swings, 1.5 pood
12 pullups
Post time to comments.
Monday, November 3, 2014
20141104
Snatch complex:
1 power snatch
1 hang power snatch
1 hang squat snatch
1 squat snatch
Touch and go only permitted on the ground. Resting with the bar on the ground is termination of a set. Work up to the heaviest set possible. Post load to comments.
1 power snatch
1 hang power snatch
1 hang squat snatch
1 squat snatch
Touch and go only permitted on the ground. Resting with the bar on the ground is termination of a set. Work up to the heaviest set possible. Post load to comments.
Sunday, November 2, 2014
20141103
4 rounds for time:
25 chest-to-bar pullups
25 burpees
25 GHD situps
25 box jumps, 24 inches
Post time to comments.
25 chest-to-bar pullups
25 burpees
25 GHD situps
25 box jumps, 24 inches
Post time to comments.
Thursday, October 30, 2014
Wednesday, October 29, 2014
20141030
Sumo deadlift high pull 1-1-1-1-1 reps
Power clean 1-1-1-1-1 reps
Deadlift 1-1-1-1-1 reps
Post loads to comments. Try to increase the load each set.
Power clean 1-1-1-1-1 reps
Deadlift 1-1-1-1-1 reps
Post loads to comments. Try to increase the load each set.
Tuesday, October 28, 2014
20141029
Press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Post loads to comments. Try to increase the load each set.
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Post loads to comments. Try to increase the load each set.
Monday, October 27, 2014
20141028
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Post loads to comments. Try to increase the load each set.
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Post loads to comments. Try to increase the load each set.
Sunday, October 26, 2014
20141027
For time:
Run 1 mile
21 clean and jerks, 135 pounds
Run 800 meters
21 clean and jerks, 135 pounds
Run 1 mile
Post time to comments.
Run 1 mile
21 clean and jerks, 135 pounds
Run 800 meters
21 clean and jerks, 135 pounds
Run 1 mile
Post time to comments.
Wednesday, October 22, 2014
Tuesday, October 21, 2014
Monday, October 20, 2014
Thursday, October 16, 2014
Wednesday, October 15, 2014
20141016
As many reps as possible in 20 minutes of:
9 burpee box jumps
9 squat cleans, 95 pounds
12 burpee box jumps
12 squat cleans, 95 pounds
15 burpee box jumps
15 squat cleans, 95 pounds
Continue in this fashion, adding three reps of each exercise each set, until the 20 minutes expires. Post total reps completed to comments.
9 burpee box jumps
9 squat cleans, 95 pounds
12 burpee box jumps
12 squat cleans, 95 pounds
15 burpee box jumps
15 squat cleans, 95 pounds
Continue in this fashion, adding three reps of each exercise each set, until the 20 minutes expires. Post total reps completed to comments.
Tuesday, October 14, 2014
20141015
Max reps chest to bar pullups
Rest 60 seconds
Max reps chest to bar pullups
Post total reps to comments.
Rest 60 seconds
Max reps chest to bar pullups
Post total reps to comments.
Monday, October 13, 2014
20141014
As many reps as possible in 10 minutes of:
95 pound snatches, 20 reps
105 pound snatches, 20 reps
115 pound snatches, 20 reps
125 pound snatches, 20 reps
135 pound snatches, 20 reps
155 pound snatches, as many reps as possible.
Post weight used and reps completed to comments.
95 pound snatches, 20 reps
105 pound snatches, 20 reps
115 pound snatches, 20 reps
125 pound snatches, 20 reps
135 pound snatches, 20 reps
155 pound snatches, as many reps as possible.
Post weight used and reps completed to comments.
Sunday, October 12, 2014
20141013
For time:
100 double unders
21 front squats, 115 pounds
21 push press, 115 pounds
100 double unders
15 front squats, 115 pounds
15 push press, 115 pounds
100 double unders
9 front squats, 115 pounds
9 push press, 115 pounds
Post time to comments.
100 double unders
21 front squats, 115 pounds
21 push press, 115 pounds
100 double unders
15 front squats, 115 pounds
15 push press, 115 pounds
100 double unders
9 front squats, 115 pounds
9 push press, 115 pounds
Post time to comments.
Thursday, October 9, 2014
20141010
3 rounds for time of:
Row 500 meters
21 pullups
12 push press, 115 pounds
Post time to comments.
Row 500 meters
21 pullups
12 push press, 115 pounds
Post time to comments.
Wednesday, October 8, 2014
20141009
3 rounds for time of:
Run 400 meters
21 deadlifts, 185 pounds
12 ring dips
Post time to comments.
Run 400 meters
21 deadlifts, 185 pounds
12 ring dips
Post time to comments.
Tuesday, October 7, 2014
20141008
Every minute on the minute for 10 minutes:
Run 100 meters
Post fastest and slowest times to comments.
Run 100 meters
Post fastest and slowest times to comments.
Monday, October 6, 2014
Thursday, October 2, 2014
Wednesday, October 1, 2014
20141002
As many rounds as possible in 15 minutes of:
225 pound deadlift, 15 reps
Handstand pushups, 10 reps
Post rounds/reps completed to comments.
225 pound deadlift, 15 reps
Handstand pushups, 10 reps
Post rounds/reps completed to comments.
Tuesday, September 30, 2014
Monday, September 29, 2014
Sunday, September 28, 2014
20140929
For time:
50 wall ball shots, 20 pound ball to 10 foot target
30 cleans, 155 pounds
15 muscle ups
Post time to comments.
50 wall ball shots, 20 pound ball to 10 foot target
30 cleans, 155 pounds
15 muscle ups
Post time to comments.
Thursday, September 25, 2014
20140926
CrossFit Total
Back squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max
Post loads for all three lifts to comments. Three attempts per lift.
Back squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max
Post loads for all three lifts to comments. Three attempts per lift.
Wednesday, September 24, 2014
Tuesday, September 23, 2014
20140924
For time:
Run 1 mile
135 pound sumo deadlift high pull, 30 reps
Run 1 mile
Post time to comments.
Run 1 mile
135 pound sumo deadlift high pull, 30 reps
Run 1 mile
Post time to comments.
Monday, September 22, 2014
20140923
Every minute on the minute for as long as you are able:
10 box jumps, 24 inches
10 pullups
Post number of minutes completed to comments.
10 box jumps, 24 inches
10 pullups
Post number of minutes completed to comments.
Sunday, September 21, 2014
20140922
Row max calories in 12 minutes
Before starting to row, complete 150 double unders and 30 135 pound power cleans. Partition the double unders and power cleans as needed.
Post calories rowed to comments.
Before starting to row, complete 150 double unders and 30 135 pound power cleans. Partition the double unders and power cleans as needed.
Post calories rowed to comments.
Thursday, September 18, 2014
20140919
As many rounds as possible in 20 minutes of:
Row 250m
25 pushups
Post rounds completed to comments.
Row 250m
25 pushups
Post rounds completed to comments.
Wednesday, September 17, 2014
Tuesday, September 16, 2014
20140917
Every minute on the minute for as long as you are able:
10 pullups
10 dips
Post minutes completed to comments.
10 pullups
10 dips
Post minutes completed to comments.
Monday, September 15, 2014
20140916
Five rounds for time of:
15' rope climb, 5 ascents
25 GHD situps
50 double unders
Post time to comments.
15' rope climb, 5 ascents
25 GHD situps
50 double unders
Post time to comments.
Sunday, September 14, 2014
20140915
Three rounds, each for time, of:
Run 800m
Rest as needed between efforts. Post time for each effort to comments.
Run 800m
Rest as needed between efforts. Post time for each effort to comments.
Thursday, September 11, 2014
20140912
Five rounds, each for distance, of:
Maximum distance farmer's carry with 2 75-pound dumbbells
When your forward movement stops, the round is complete. Record the distance and rest two minutes between rounds. Post distances to comments.
Maximum distance farmer's carry with 2 75-pound dumbbells
When your forward movement stops, the round is complete. Record the distance and rest two minutes between rounds. Post distances to comments.
Wednesday, September 10, 2014
20140911
9 rounds for time of:
11 pullups
11 ring dips
11 GHD situps
11 squat jumps
Post time to comments.
11 pullups
11 ring dips
11 GHD situps
11 squat jumps
Post time to comments.
Tuesday, September 9, 2014
Monday, September 8, 2014
20140909
For time:
Row 1000m
10 clean and jerks, 135 pounds
20 L pullups
30 kettlebell swings, 1.5 pood
40 AbMat situps
50 double unders
40 AbMat situps
30 kettlebell swings, 1.5 pood
20 L pullups
10 clean and jerks, 135 pounds
Row 1000m
Post time to comments.
Row 1000m
10 clean and jerks, 135 pounds
20 L pullups
30 kettlebell swings, 1.5 pood
40 AbMat situps
50 double unders
40 AbMat situps
30 kettlebell swings, 1.5 pood
20 L pullups
10 clean and jerks, 135 pounds
Row 1000m
Post time to comments.
Sunday, September 7, 2014
20140908
15-12-9-6-3 reps for time of:
Thrusters, 115 pounds
Burpee over-the-box jumps
Post time to comments.
Thrusters, 115 pounds
Burpee over-the-box jumps
Post time to comments.
Thursday, September 4, 2014
Wednesday, September 3, 2014
20140904
For time:
30 calorie row
30 bar-facing burpees
30 hang power cleans, 135 pounds
Post time to comments.
30 calorie row
30 bar-facing burpees
30 hang power cleans, 135 pounds
Post time to comments.
Tuesday, September 2, 2014
Monday, September 1, 2014
20140902
30-20-10 reps for time of:
Thrusters, 95 pounds
Chest-to-bar pullups
Post time to comments.
Thrusters, 95 pounds
Chest-to-bar pullups
Post time to comments.
Sunday, August 31, 2014
20140901
As many rounds as possible in 10 minutes of:
30 double unders
10 power snatches, 75 pounds
Post rounds and reps completed to comments.
30 double unders
10 power snatches, 75 pounds
Post rounds and reps completed to comments.
Thursday, August 21, 2014
Wednesday, August 20, 2014
20140821
For time:
100 deadlifts, 185 pounds
Perform 3 box jumps (24") every minute on the minute.
Post time to comments.
100 deadlifts, 185 pounds
Perform 3 box jumps (24") every minute on the minute.
Post time to comments.
Tuesday, August 19, 2014
20140820
As many rounds as possible in 20 minutes of:
Row 250 meters
25 pushups
Post rounds completed to comments.
Row 250 meters
25 pushups
Post rounds completed to comments.
Monday, August 18, 2014
20140819
For time:
Bear complex, 10 reps at 95 pounds
Run 100 meters
Bear complex, 8 reps at 105 pounds
Run 200 meters
Bear complex, 6 reps at 115 pounds
Run 400 meters
Bear complex, 4 reps at 135 pounds
Run 800 meters
Bear complex, 2 reps at 155 pounds
Run 1 mile
Post time to comments.
Bear complex, 10 reps at 95 pounds
Run 100 meters
Bear complex, 8 reps at 105 pounds
Run 200 meters
Bear complex, 6 reps at 115 pounds
Run 400 meters
Bear complex, 4 reps at 135 pounds
Run 800 meters
Bear complex, 2 reps at 155 pounds
Run 1 mile
Post time to comments.
Sunday, August 17, 2014
20140818
As many rounds as possible in 12 minutes of:
5 front squats, 185 pounds
20 double unders
3 muscle ups
Post rounds completed to comments.
5 front squats, 185 pounds
20 double unders
3 muscle ups
Post rounds completed to comments.
Thursday, August 14, 2014
20140815
50-40-30-20-10 reps for time of:
Kettlebell swings, 1.5 pood
AbMat situps
Box jumps, 24 inch
Post time to comments.
Kettlebell swings, 1.5 pood
AbMat situps
Box jumps, 24 inch
Post time to comments.
Wednesday, August 13, 2014
20140814
As many muscle ups as possible in 12 minutes.
Before doing any muscle ups, complete six rounds of:
12 shoulder to overhead, 115 pounds
30 double unders
Post number of muscle ups completed to comments.
Before doing any muscle ups, complete six rounds of:
12 shoulder to overhead, 115 pounds
30 double unders
Post number of muscle ups completed to comments.
Tuesday, August 12, 2014
20140813
"Jeremy"
21-15-9 reps for time of:
Overhead squats, 95 pounds
Burpees
Post time to comments.
21-15-9 reps for time of:
Overhead squats, 95 pounds
Burpees
Post time to comments.
Monday, August 11, 2014
Sunday, August 10, 2014
20140811
"CrossFit Total"
1-rep maxes of:
Squat
Shoulder press (strict)
Deadlift
After warming up, take three attempts to find a 1RM for each lift. Post total to comments.
1-rep maxes of:
Squat
Shoulder press (strict)
Deadlift
After warming up, take three attempts to find a 1RM for each lift. Post total to comments.
Thursday, August 7, 2014
20140808
Weighted pullups 5-5-3-3-3-1-1-1-1 reps
Weighted dips 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Weighted dips 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Wednesday, August 6, 2014
20140807
For time:
150 pushups
Every time you fail or rest with your chest on the ground, count a penalty and run a 50-meter sprint.
Post time and number of penalties to comments.
150 pushups
Every time you fail or rest with your chest on the ground, count a penalty and run a 50-meter sprint.
Post time and number of penalties to comments.
Tuesday, August 5, 2014
20140806
As many rounds as possible in 15 minutes of:
Row 15 calories
5 thrusters, 95 pounds
5 hang power cleans, 95 pounds
5 sumo deadlift high pulls, 95 pounds
Post rounds and reps completed to comments.
Row 15 calories
5 thrusters, 95 pounds
5 hang power cleans, 95 pounds
5 sumo deadlift high pulls, 95 pounds
Post rounds and reps completed to comments.
Monday, August 4, 2014
Sunday, August 3, 2014
20140804
Three rounds for time:
4 rope climbs, 15'
3 overhead squats, 135 pounds
Post time to comments.
4 rope climbs, 15'
3 overhead squats, 135 pounds
Post time to comments.
Friday, August 1, 2014
20140801
Three rounds for time:
25 GHD situps
10 handstand pushups
100 foot lunge walk
Post time to comments.
25 GHD situps
10 handstand pushups
100 foot lunge walk
Post time to comments.
Wednesday, July 30, 2014
Tuesday, July 29, 2014
20140730
Muscle-up biathlon
For time:
Run 400 meters
18 muscle-ups
Run 400 meters
15 muscle-ups
Run 400 meters
12 muscle-ups
Each time you break a set of muscle-ups, run a 200-meter penalty. Post time to comments.
For time:
Run 400 meters
18 muscle-ups
Run 400 meters
15 muscle-ups
Run 400 meters
12 muscle-ups
Each time you break a set of muscle-ups, run a 200-meter penalty. Post time to comments.
Monday, July 28, 2014
20140729
21-15-9 Complex
For time:
8 deadlifts, 155 pounds
7 cleans, 155 pounds
6 snatches, 155 pounds
8 pullups
7 chest-to-bar pullups
6 bar muscle-ups
6 deadlifts, 155 pounds
5 cleans, 155 pounds
4 snatches, 155 pounds
6 pullups
5 chest-to-bar pullups
4 bar muscle-ups
4 deadlifts, 155 pounds
3 cleans, 155 pounds
2 snatches, 155 pounds
4 pullups
3 chest-to-bar pullups
2 bar muscle-ups
Post time to comments.
For time:
8 deadlifts, 155 pounds
7 cleans, 155 pounds
6 snatches, 155 pounds
8 pullups
7 chest-to-bar pullups
6 bar muscle-ups
6 deadlifts, 155 pounds
5 cleans, 155 pounds
4 snatches, 155 pounds
6 pullups
5 chest-to-bar pullups
4 bar muscle-ups
4 deadlifts, 155 pounds
3 cleans, 155 pounds
2 snatches, 155 pounds
4 pullups
3 chest-to-bar pullups
2 bar muscle-ups
Post time to comments.
Sunday, July 27, 2014
Thursday, July 24, 2014
20140725
21-18-15-12-9-6-3 reps for time of:
GHD situps
Back extensions
Overhead squats, 95 pounds
Post time to comments.
GHD situps
Back extensions
Overhead squats, 95 pounds
Post time to comments.
Wednesday, July 23, 2014
20140724
Three rounds for time:
135 pound hang power clean, 15 reps
Burpees, 15 reps
Post time to comments.
135 pound hang power clean, 15 reps
Burpees, 15 reps
Post time to comments.
Tuesday, July 22, 2014
20140723
Run 1 mile
Rest 5 minutes
Run 800 meters
Rest 3 minutes
Run 400 meters
Rest 1 minute
Run 200 meters
Post time for each run to comments.
Rest 5 minutes
Run 800 meters
Rest 3 minutes
Run 400 meters
Rest 1 minute
Run 200 meters
Post time for each run to comments.
Monday, July 21, 2014
20140722
For time:
50 dumbbell deadlifts, 50-pound dumbbells
50 pullups
50 deadlifts
50 pushups
50 deadlifts
50 situps
50 deadlifts
50 squats
Post time to comments.
50 dumbbell deadlifts, 50-pound dumbbells
50 pullups
50 deadlifts
50 pushups
50 deadlifts
50 situps
50 deadlifts
50 squats
Post time to comments.
Sunday, July 20, 2014
20140721
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.
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Post loads to comments.
Thursday, July 17, 2014
20140718
10-9-8-7-6-5-4-3-2-1 reps for time of:
Wall ball shots, 20 pound ball to 10 foot target
Kettlebell swings, 1.5 pood
Burpees
Row, calories
Post time to comments.
Wall ball shots, 20 pound ball to 10 foot target
Kettlebell swings, 1.5 pood
Burpees
Row, calories
Post time to comments.
Wednesday, July 16, 2014
20140717
21-15-9 reps for time of:
Deadlift, 225 pounds
Strict press, 95 pounds
GHD situps
Post time to comments.
Deadlift, 225 pounds
Strict press, 95 pounds
GHD situps
Post time to comments.
Tuesday, July 15, 2014
20140716
"Murph"
For time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Partition the pullups, pushups, and squats as needed. Wear your body armor if you have it.
Post time to comments.
For time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Partition the pullups, pushups, and squats as needed. Wear your body armor if you have it.
Post time to comments.
Monday, July 14, 2014
20140715
As many reps as possible:
Bodyweight bench press
As many reps as possible:
Bodyweight back squat
Post reps completed for each exercise to comments. Rest as needed between exercises. USE SPOTTERS.
Bodyweight bench press
As many reps as possible:
Bodyweight back squat
Post reps completed for each exercise to comments. Rest as needed between exercises. USE SPOTTERS.
Sunday, July 13, 2014
Thursday, July 10, 2014
20140711
5 rounds for time of:
20 pullups
30 kettlebell swings, 1.5 pood
40 pushups
50 squats
Post time to comments.
20 pullups
30 kettlebell swings, 1.5 pood
40 pushups
50 squats
Post time to comments.
Wednesday, July 9, 2014
20140710
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
Tuesday, July 8, 2014
20140709
As many rounds as possible in 8 minutes of:
275 pound deadlift, 5 reps
135 pound push press, 5 reps
Post rounds and reps completed to comments.
275 pound deadlift, 5 reps
135 pound push press, 5 reps
Post rounds and reps completed to comments.
Monday, July 7, 2014
20140708
Three rounds for time:
Run 800 meters
20 pound medicine ball squat cleans, 50 reps
Post time to comments.
Run 800 meters
20 pound medicine ball squat cleans, 50 reps
Post time to comments.
Sunday, July 6, 2014
20140707
"Mutant Jackie"
For time:
Row 1000 meters
95 pound thrusters, 50 reps
45 pound weighted pullups, 30 reps
Post time to comments.
For time:
Row 1000 meters
95 pound thrusters, 50 reps
45 pound weighted pullups, 30 reps
Post time to comments.
Thursday, July 3, 2014
Wednesday, July 2, 2014
20140703
Overhead squat 5-5-5-5-5 reps
Front squat 5-5-5-5-5 reps
Back squat 5-5-5-5-5 reps
Try to increase the load on each set. Post loads to comments.
Front squat 5-5-5-5-5 reps
Back squat 5-5-5-5-5 reps
Try to increase the load on each set. Post loads to comments.
Tuesday, July 1, 2014
20140702
"Nicole"
As many rounds as possible in 20 minutes of:
Run 400 meters
Max reps pullups
Post total number of pullups completed to comments.
As many rounds as possible in 20 minutes of:
Run 400 meters
Max reps pullups
Post total number of pullups completed to comments.
Monday, June 30, 2014
Sunday, June 29, 2014
20140630
Three rounds for time:
50 double unders
40 pushups
30 GHD situps
20 pullups
10 burpee box jumps
Post time to comments.
50 double unders
40 pushups
30 GHD situps
20 pullups
10 burpee box jumps
Post time to comments.
Thursday, June 26, 2014
20140627
"Helen"
3 rounds for time of:
Run 400 meters
21 kettlebell swings, 1.5 pood
12 pullups
Post time to comments.
3 rounds for time of:
Run 400 meters
21 kettlebell swings, 1.5 pood
12 pullups
Post time to comments.
Wednesday, June 25, 2014
20140626
For time:
Row 1000m
2 deadlifts, 275 pounds
Row 800m
4 deadlifts
Row 600m
6 deadlifts
Row 400m
8 deadlifts
Row 200m
10 deadlifts
Post time to comments.
Row 1000m
2 deadlifts, 275 pounds
Row 800m
4 deadlifts
Row 600m
6 deadlifts
Row 400m
8 deadlifts
Row 200m
10 deadlifts
Post time to comments.
Tuesday, June 24, 2014
20140625
"Chelsea"
Every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats
Post number of minutes completed to comments.
Every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats
Post number of minutes completed to comments.
Monday, June 23, 2014
20140624
For time:
50 double unders
15 thrusters, 95 pounds
40 double unders
12 thrusters
30 double unders
9 thrusters
20 double unders
6 thrusters
10 double unders
3 thrusters
Post time to comments.
50 double unders
15 thrusters, 95 pounds
40 double unders
12 thrusters
30 double unders
9 thrusters
20 double unders
6 thrusters
10 double unders
3 thrusters
Post time to comments.
Sunday, June 22, 2014
Thursday, June 19, 2014
20140620
Seven rounds for time of:
7 thrusters, 95 pounds
7 pullups
7 burpees
Post time to comments.
7 thrusters, 95 pounds
7 pullups
7 burpees
Post time to comments.
Wednesday, June 18, 2014
20140619
Five rounds, each for time, of:
Run 400 meters
Rest as needed between efforts. Post time for each effort to comments.
Run 400 meters
Rest as needed between efforts. Post time for each effort to comments.
Tuesday, June 17, 2014
Monday, June 16, 2014
20140617
As many rounds as possible in 8 minutes of:
1 muscle up
2 back squats, 225 pounds
3 clean and jerks, 155 pounds
4 burpee pull-ups
5 calories on the rower
Post rounds/reps completed to comments.
1 muscle up
2 back squats, 225 pounds
3 clean and jerks, 155 pounds
4 burpee pull-ups
5 calories on the rower
Post rounds/reps completed to comments.
Sunday, June 15, 2014
20140616
10-9-8-7-6-5-4-3-2-1 reps for time of:
Sumo deadlift high pull, 95 pounds
Hand-release pushups
Post time to comments.
Sumo deadlift high pull, 95 pounds
Hand-release pushups
Post time to comments.
Thursday, June 12, 2014
20140613
"Baseline"
For time:
Row 500 meters
40 squats
30 situps
20 pushups
10 pullups
Post time to comments.
For time:
Row 500 meters
40 squats
30 situps
20 pushups
10 pullups
Post time to comments.
Wednesday, June 11, 2014
20140612
Three rounds for time of:
Run 800 meters
50 wall ball shots, 20 pound ball/10 foot target
Post time to comments.
Run 800 meters
50 wall ball shots, 20 pound ball/10 foot target
Post time to comments.
Tuesday, June 10, 2014
Monday, June 9, 2014
20140610
For time:
50 double unders
21-15-9 reps of:
Deadlifts, 205 pounds
Ring dips
50 double unders
Post time to comments.
50 double unders
21-15-9 reps of:
Deadlifts, 205 pounds
Ring dips
50 double unders
Post time to comments.
Sunday, June 8, 2014
20140609
3 rounds for time of:
Row 15 calories
10 burpees
Jump over the rower on each rep of the burpee.
Post time to comments.
Row 15 calories
10 burpees
Jump over the rower on each rep of the burpee.
Post time to comments.
Thursday, June 5, 2014
20140606
As many rounds/reps as possible in 10 minutes of:
30 double unders
15 power snatches, 75 pounds
Post rounds/reps completed to comments.
30 double unders
15 power snatches, 75 pounds
Post rounds/reps completed to comments.
Wednesday, June 4, 2014
Tuesday, June 3, 2014
20140604
For total distance:
Run 1 minute, rest 50 seconds
Run 1 minute, rest 40 seconds
Run 1 minute, rest 30 seconds
Run 1 minute, rest 20 seconds
Run 1 minute, rest 10 seconds
Run 1 minute, rest 20 seconds
Run 1 minute, rest 30 seconds
Run 1 minute, rest 40 seconds
Run 1 minute, rest 50 seconds
Post total distance run to comments.
Run 1 minute, rest 50 seconds
Run 1 minute, rest 40 seconds
Run 1 minute, rest 30 seconds
Run 1 minute, rest 20 seconds
Run 1 minute, rest 10 seconds
Run 1 minute, rest 20 seconds
Run 1 minute, rest 30 seconds
Run 1 minute, rest 40 seconds
Run 1 minute, rest 50 seconds
Post total distance run to comments.
Monday, June 2, 2014
20140603
Deadlift 7-7-7-7-7-7-7 reps
No "touch and go" at the bottom; the bar must come to a dead stop at the bottom of each rep.
Post loads to comments.
No "touch and go" at the bottom; the bar must come to a dead stop at the bottom of each rep.
Post loads to comments.
Sunday, June 1, 2014
20140602
Tabata This
Tabata pullups
Tabata pushups
Tabata situps
Tabata squats
Tabata row (for calories)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your score for each exercise is the lowest number of reps completed in any of the 8 intervals. Rest 1 minute between exercises.
Post total score for all exercises to comments.
Tabata pullups
Tabata pushups
Tabata situps
Tabata squats
Tabata row (for calories)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your score for each exercise is the lowest number of reps completed in any of the 8 intervals. Rest 1 minute between exercises.
Post total score for all exercises to comments.
Thursday, May 29, 2014
Wednesday, May 28, 2014
20140529
As many rounds/reps as possible in 10 minutes of:
115 pound shoulder to overhead, 5 reps
115 pound deadlift, 10 reps
24 inch box jump, 15 reps
All shoulder to overhead sets must start from the ground. (I.e., the use of a rack is not authorized.)
Post rounds and reps completed to comments.
115 pound shoulder to overhead, 5 reps
115 pound deadlift, 10 reps
24 inch box jump, 15 reps
All shoulder to overhead sets must start from the ground. (I.e., the use of a rack is not authorized.)
Post rounds and reps completed to comments.
Tuesday, May 27, 2014
Monday, May 26, 2014
Sunday, May 25, 2014
Thursday, May 22, 2014
Wednesday, May 21, 2014
20140522
As many rounds as possible in 20 minutes of:
Run 400 meters
5 pullups
10 pushups
15 situps
Post rounds completed to comments.
Run 400 meters
5 pullups
10 pushups
15 situps
Post rounds completed to comments.
Tuesday, May 20, 2014
20140521
Three rounds for time, all using the same 135 pound barbell, of:
21 sumo deadlift high pulls
15 power cleans
9 thrusters
Post time to comments.
21 sumo deadlift high pulls
15 power cleans
9 thrusters
Post time to comments.
Monday, May 19, 2014
20140520
10-9-8-7-6-5-4-3-2-1 reps for time of:
Overhead squat, 95 pounds
Chest to bar pullups
Post time to comments.
Overhead squat, 95 pounds
Chest to bar pullups
Post time to comments.
Sunday, May 18, 2014
20140519
"Kelly"
Five rounds for time of:
Run 400 meters
30 box jumps, 24 inch box
30 wall ball shots, 20 pound ball
Post time to comments.
Five rounds for time of:
Run 400 meters
30 box jumps, 24 inch box
30 wall ball shots, 20 pound ball
Post time to comments.
Thursday, May 15, 2014
20140516
5 rounds for time of:
5 muscle ups
10 back squats, 185 pounds
15 pushups
20 box jumps
Post time to comments.
5 muscle ups
10 back squats, 185 pounds
15 pushups
20 box jumps
Post time to comments.
Wednesday, May 14, 2014
Tuesday, May 13, 2014
20140514
21-15-9 reps for time of:
Sumo deadlift high pull, 135 pounds
Push press, 135 pounds
Post time to comments. Use the same 135 pound bar for both exercises.
Sumo deadlift high pull, 135 pounds
Push press, 135 pounds
Post time to comments. Use the same 135 pound bar for both exercises.
Monday, May 12, 2014
20140513
As many rounds as possible in 8 minutes of:
8 pushups
10 medicine ball squat cleans, 20 pound ball
12 AbMat situps
Post rounds completed to comments.
8 pushups
10 medicine ball squat cleans, 20 pound ball
12 AbMat situps
Post rounds completed to comments.
Sunday, May 11, 2014
20140512
Five rounds for time:
Run 400 meters
50 double unders
20 burpee pullups
Post time to comments.
Run 400 meters
50 double unders
20 burpee pullups
Post time to comments.
Thursday, May 8, 2014
20140509
4 minutes of muscle ups
4 minutes of GHD situps
4 minutes of double unders
Post reps completed of each exercise to comments.
4 minutes of GHD situps
4 minutes of double unders
Post reps completed of each exercise to comments.
Wednesday, May 7, 2014
Tuesday, May 6, 2014
Monday, May 5, 2014
20140506
10 rounds of:
1 minute of rowing
15 seconds rest
30 seconds of ring dips
15 seconds rest
Post total calories rowed and ring dips completed to comments.
1 minute of rowing
15 seconds rest
30 seconds of ring dips
15 seconds rest
Post total calories rowed and ring dips completed to comments.
Sunday, May 4, 2014
20140505
5 rounds for time of:
5 deadlifts, 225 pounds
5 strict press, 115 pounds
5 strict pullups
5 back squats, 185 pounds
5 burpee box jumps
Post time to comments.
5 deadlifts, 225 pounds
5 strict press, 115 pounds
5 strict pullups
5 back squats, 185 pounds
5 burpee box jumps
Post time to comments.
Thursday, May 1, 2014
Wednesday, April 30, 2014
20140501
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, and so on, continuing as long as you are able. You can use as many sets each minute as you need.
Post number of minutes completed to comments.
Post number of minutes completed to comments.
Tuesday, April 29, 2014
20140430
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.
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Post loads to comments.
Monday, April 28, 2014
Sunday, April 27, 2014
20140428
Tabata Something Else
Tabata pullups
Tabata pushups
Tabata situps
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Tabata pullups
Tabata pushups
Tabata situps
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Thursday, April 24, 2014
20140225
For time:
10-8-6-4-2 reps, bear complex at 95 pounds
Run 400m after each round
Post time to comments.
10-8-6-4-2 reps, bear complex at 95 pounds
Run 400m after each round
Post time to comments.
Wednesday, April 23, 2014
20140224
10 rounds for total distance of:
Row 1 minute
Rest 1 minute
The goal is 3000m of total distance rowed. Perform a 5-burpee penalty for every 50 meters you finish short of 3000.
Post distance rowed to comments.
Row 1 minute
Rest 1 minute
The goal is 3000m of total distance rowed. Perform a 5-burpee penalty for every 50 meters you finish short of 3000.
Post distance rowed to comments.
Tuesday, April 22, 2014
Monday, April 21, 2014
20140222
20-rep CrossFit Total
Back squat, 20 reps
Strict press, 20 reps
Deadlift, 20 reps
The rules are the same as for the CrossFit Total, except you do 20 reps of each exercise instead of 1.
Post load for each exercise, and total load, to comments.
Back squat, 20 reps
Strict press, 20 reps
Deadlift, 20 reps
The rules are the same as for the CrossFit Total, except you do 20 reps of each exercise instead of 1.
Post load for each exercise, and total load, to comments.
Sunday, April 20, 2014
20140421
For time:
50 double unders
50 burpees
50 wall ball shots, 20 pound ball
50 back extensions
50 push press, 45 pounds
50 knees to elbows
50 walking lunges
50 kettlebell swings, 1 pood
50 jumping pull ups
50 box jumps, 24 inch box
Post time to comments.
50 double unders
50 burpees
50 wall ball shots, 20 pound ball
50 back extensions
50 push press, 45 pounds
50 knees to elbows
50 walking lunges
50 kettlebell swings, 1 pood
50 jumping pull ups
50 box jumps, 24 inch box
Post time to comments.
Thursday, April 17, 2014
20140418
For time, all with the same 95 pound barbell:
15 thrusters
21 sumo deadlift high pulls
12 thrusters
15 sumo deadlift high pulls
9 thrusters
9 sumo deadlift high pulls
Post time to comments.
15 thrusters
21 sumo deadlift high pulls
12 thrusters
15 sumo deadlift high pulls
9 thrusters
9 sumo deadlift high pulls
Post time to comments.
Wednesday, April 16, 2014
Tuesday, April 15, 2014
20140416
"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.
Post total points to comments.
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.
Post total points to comments.
Monday, April 14, 2014
Sunday, April 13, 2014
Thursday, April 10, 2014
20140411
21-18-15-12-9-6-3 reps for time of:
GHD situps
Back extensions
2-pood kettlebell swings
Post time to comments.
GHD situps
Back extensions
2-pood kettlebell swings
Post time to comments.
Wednesday, April 9, 2014
20140410
Three rounds of:
Two minutes to run 200 meters, then complete as many pullups as possible in the remaining time.
Two minutes to do 50 double unders, then as many ring dips as possible in the remaining time.
Two minutes to row 250 meters, then as many burpees as possible in the remaining time.
Post total reps for each 6-minute round to comments. Rest one minute in between 6-minute rounds.
Two minutes to run 200 meters, then complete as many pullups as possible in the remaining time.
Two minutes to do 50 double unders, then as many ring dips as possible in the remaining time.
Two minutes to row 250 meters, then as many burpees as possible in the remaining time.
Post total reps for each 6-minute round to comments. Rest one minute in between 6-minute rounds.
Tuesday, April 8, 2014
Monday, April 7, 2014
20140408
As many rounds as possible in 12 minutes of:
5 renegade man-makers, 25 pound dumbbells
25 double unders
Post rounds and reps completed to comments.
5 renegade man-makers, 25 pound dumbbells
25 double unders
Post rounds and reps completed to comments.
Sunday, April 6, 2014
20140407
"Daniel"
For time:
50 pullups
Run 400 meters
21 thrusters, 95 pounds
Run 800 meters
21 thrusters, 95 pounds
Run 400 meters
50 pullups
Post time to comments.
For time:
50 pullups
Run 400 meters
21 thrusters, 95 pounds
Run 800 meters
21 thrusters, 95 pounds
Run 400 meters
50 pullups
Post time to comments.
Thursday, April 3, 2014
Wednesday, April 2, 2014
Tuesday, April 1, 2014
Monday, March 31, 2014
Sunday, March 30, 2014
20140331
CrossFit Games Open Workout 14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters, 95 pounds
Bar-facing burpees
Post time to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
21-18-15-12-9-6-3 reps for time of:
Thrusters, 95 pounds
Bar-facing burpees
Post time to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
Thursday, March 27, 2014
Wednesday, March 26, 2014
Tuesday, March 25, 2014
Monday, March 24, 2014
20140325
In front of a clock set for 15 minutes:
1 minute of squats
2 minutes of double unders
3 minutes of pushups
4 minutes of back extensions
5 minutes of pullups
Post reps completed for each exercise and total reps to comments.
1 minute of squats
2 minutes of double unders
3 minutes of pushups
4 minutes of back extensions
5 minutes of pullups
Post reps completed for each exercise and total reps to comments.
Sunday, March 23, 2014
20140324
CrossFit Games Open Workout 14.4
Complete as many rounds and reps as possible in 14 minutes of:
60 calorie row
50 toes to bar
40 wall-ball shots, 20 pound ball to 10-foot target
30 cleans, 135 pounds
20 muscle-ups
Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
Complete as many rounds and reps as possible in 14 minutes of:
60 calorie row
50 toes to bar
40 wall-ball shots, 20 pound ball to 10-foot target
30 cleans, 135 pounds
20 muscle-ups
Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
Thursday, March 20, 2014
20140321
As many rounds as possible in 15 minutes of:
115 pound push press, 1 rep
1 strict pullup
115 pound push press, 3 reps
3 strict pullups
115 pound push press, 5 reps
5 strict pullups
Post rounds completed to comments.
115 pound push press, 1 rep
1 strict pullup
115 pound push press, 3 reps
3 strict pullups
115 pound push press, 5 reps
5 strict pullups
Post rounds completed to comments.
Wednesday, March 19, 2014
20140320
10-9-8-7-6-5-4-3-2-1 reps for time of:
Power cleans, 135 pounds
Burpees
Post time to comments.
Power cleans, 135 pounds
Burpees
Post time to comments.
Tuesday, March 18, 2014
Monday, March 17, 2014
Sunday, March 16, 2014
20140317
CrossFit Games Open Workout 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
Each time the athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Post completed reps to comments and/or register and submit your results as part of the 2014 CrossFit Games Open.
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
Each time the athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Post completed reps to comments and/or register and submit your results as part of the 2014 CrossFit Games Open.
Thursday, March 13, 2014
Wednesday, March 12, 2014
20140313
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.
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Post loads to comments.
Tuesday, March 11, 2014
20140312
As many rounds and reps as possible in 12 minutes of:
150 wall ball shots, 20 pound ball, 10 foot target
90 double unders
30 muscle ups
Score is the total number of reps completed. Post score to comments.
150 wall ball shots, 20 pound ball, 10 foot target
90 double unders
30 muscle ups
Score is the total number of reps completed. Post score to comments.
Monday, March 10, 2014
20140311
"Helen"
Three rounds for time of:
400m run
21 kettlebell swings, 1.5 pood
12 pullups
Post time to comments.
Three rounds for time of:
400m run
21 kettlebell swings, 1.5 pood
12 pullups
Post time to comments.
Sunday, March 9, 2014
20140310
CrossFit Games Open Workout 14.2
For as long as possible:
From 0:00-3:00
Two rounds of:
10 overhead squats, 95/65 pounds
10 chest-to-bar pullups
From 3:00-6:00
Two rounds of:
12 overhead squats, 95/65 pounds
12 chest-to-bar pullups
From 6:00-9:00
Two rounds of:
14 overhead squats, 95/65 pounds
14 chest-to-bar pullups
Etc., following the same pattern until you fail to complete both rounds in the allotted 3 minutes.
Your score is the total number of reps completed. This workout is fairly complex in structure; recommend athletes refer to the link above for detailed instructions, scoring procedures, and a sample video submission.
Post score to comments and/or register and submit your results as part of the 2014 CrossFit Games Open.
For as long as possible:
From 0:00-3:00
Two rounds of:
10 overhead squats, 95/65 pounds
10 chest-to-bar pullups
From 3:00-6:00
Two rounds of:
12 overhead squats, 95/65 pounds
12 chest-to-bar pullups
From 6:00-9:00
Two rounds of:
14 overhead squats, 95/65 pounds
14 chest-to-bar pullups
Etc., following the same pattern until you fail to complete both rounds in the allotted 3 minutes.
Your score is the total number of reps completed. This workout is fairly complex in structure; recommend athletes refer to the link above for detailed instructions, scoring procedures, and a sample video submission.
Post score to comments and/or register and submit your results as part of the 2014 CrossFit Games Open.
Thursday, March 6, 2014
20140307
Tabata 1.5-pood American kettlebell swings
Tabata burpees
Tabata 1.5-pood American kettlebell swings
The Tabata interval is 20 seconds of work, followed by 10 seconds of rest, for a total of 8 intervals (4 minutes). The score for each exercise is the LOWEST number of reps completed during any of the eight 20-second work intervals. Rest one minute between exercises. Post Tabata score for each exercise to comments.
Tabata burpees
Tabata 1.5-pood American kettlebell swings
The Tabata interval is 20 seconds of work, followed by 10 seconds of rest, for a total of 8 intervals (4 minutes). The score for each exercise is the LOWEST number of reps completed during any of the eight 20-second work intervals. Rest one minute between exercises. Post Tabata score for each exercise to comments.
Wednesday, March 5, 2014
20140306
4 rounds for time of:
Run 400 meters
25 pullups
25 pushups
25 situps
25 squats
Post time to comments.
Run 400 meters
25 pullups
25 pushups
25 situps
25 squats
Post time to comments.
Tuesday, March 4, 2014
20140305
CrossFit Total
Back squat, 1 rep
Strict press, 1 rep
Deadlift, 1 rep
You have three attempts per exercise to find a one-rep max. Post the total to comments.
Back squat, 1 rep
Strict press, 1 rep
Deadlift, 1 rep
You have three attempts per exercise to find a one-rep max. Post the total to comments.
Monday, March 3, 2014
Sunday, March 2, 2014
20140303
CrossFit Games Open Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open. Your score will be posted as the total number of reps completed (i.e., 5 complete rounds + 30 double unders would be a score of 255).
For complete workout standards, video, and scorecard, click here. To compete in the Open, submissions must be in no later then 1700 PST (2000 over here on the East Coast) on Monday, 3 March.
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open. Your score will be posted as the total number of reps completed (i.e., 5 complete rounds + 30 double unders would be a score of 255).
For complete workout standards, video, and scorecard, click here. To compete in the Open, submissions must be in no later then 1700 PST (2000 over here on the East Coast) on Monday, 3 March.
Thursday, February 27, 2014
Wednesday, February 26, 2014
20140227
5 rounds of:
30 2-pood Russian kettlebell swings in 1 minute
Rest 1 minute
To successfully complete the workout, you should get 150 total kettlebell swings. For every rep you fail to complete, perform a 3-burpee penalty after the workout. (I.e., if you get 140 total swings, you owe 30 burpees.)
Post total number of swings completed for each round, and total number altogether, to comments.
30 2-pood Russian kettlebell swings in 1 minute
Rest 1 minute
To successfully complete the workout, you should get 150 total kettlebell swings. For every rep you fail to complete, perform a 3-burpee penalty after the workout. (I.e., if you get 140 total swings, you owe 30 burpees.)
Post total number of swings completed for each round, and total number altogether, to comments.
Tuesday, February 25, 2014
20140226
"Nicole"
As many rounds as possible in 20 minutes:
Run 400 meters
Max pull-ups
Post number of pullups completed to comments.
As many rounds as possible in 20 minutes:
Run 400 meters
Max pull-ups
Post number of pullups completed to comments.
Monday, February 24, 2014
Sunday, February 23, 2014
20140224
For time:
Row 1000 meters
50 ring dips
Row 800 meters
40 ring dips
Row 600 meters
30 ring dips
Row 400 meters
20 ring dips
Row 200 meters
10 ring dips
Post time to comments.
Row 1000 meters
50 ring dips
Row 800 meters
40 ring dips
Row 600 meters
30 ring dips
Row 400 meters
20 ring dips
Row 200 meters
10 ring dips
Post time to comments.
Thursday, February 20, 2014
20140221
5 rounds for time of:
275 pound deadlift, 5 reps
Run 400 meters
5 muscle ups
Post time to comments.
275 pound deadlift, 5 reps
Run 400 meters
5 muscle ups
Post time to comments.
Wednesday, February 19, 2014
20140220
3 rounds for time of:
115 pound power clean, 21 reps
27 burpees
27 GHD situps
Post time to comments.
115 pound power clean, 21 reps
27 burpees
27 GHD situps
Post time to comments.
Tuesday, February 18, 2014
20140219
As many rounds as possible in 20 minutes of:
115 pound strict press, 5 reps
Strict pullups, 10 reps
Box jumps, 15 reps
Post rounds completed to comments.
115 pound strict press, 5 reps
Strict pullups, 10 reps
Box jumps, 15 reps
Post rounds completed to comments.
Monday, February 17, 2014
Sunday, February 16, 2014
Thursday, February 13, 2014
20140214
As many rounds as possible in 10 minutes of:
Run 100 meters
20 hand-release pushups
Post rounds completed to comments.
Run 100 meters
20 hand-release pushups
Post rounds completed to comments.
Wednesday, February 12, 2014
20141213
Five rounds, each for time, of:
Row 500 meters
Rest three minutes between each effort. Post time for each effort to comments.
Row 500 meters
Rest three minutes between each effort. Post time for each effort to comments.
Tuesday, February 11, 2014
Monday, February 10, 2014
20140211
"Jonesworthy"
Six rounds for time:
80-64-48-32-16-8 squats
40-32-24-16-8-4 kettlebell swings, 1.5 pood
20-16-12-8-4-2 pullups
The first round consists of 80 squats, 40 kettlebell swings, and 20 pullups; the second round is 64, 32, and 16; and so on all the way down to 8 squats, 4 swings, and 2 pullups.
Post time to comments.
Six rounds for time:
80-64-48-32-16-8 squats
40-32-24-16-8-4 kettlebell swings, 1.5 pood
20-16-12-8-4-2 pullups
The first round consists of 80 squats, 40 kettlebell swings, and 20 pullups; the second round is 64, 32, and 16; and so on all the way down to 8 squats, 4 swings, and 2 pullups.
Post time to comments.
Sunday, February 9, 2014
20140210
For time:
10 muscle ups
20 deadlifts, 225 pounds
30 burpee box jumps
40 pushups
50 GHD situps
40 pushups
30 burpee box jumps
20 deadlifts, 225 pounds
10 muscle ups
Post time to comments.
10 muscle ups
20 deadlifts, 225 pounds
30 burpee box jumps
40 pushups
50 GHD situps
40 pushups
30 burpee box jumps
20 deadlifts, 225 pounds
10 muscle ups
Post time to comments.
Thursday, February 6, 2014
20140207
4 rounds for time of:
14 L pullups
14 burpees
14 power cleans, 135 pounds
14 wall ball shots, 20 pounds
14 ring dips
Post time to comments.
14 L pullups
14 burpees
14 power cleans, 135 pounds
14 wall ball shots, 20 pounds
14 ring dips
Post time to comments.
Wednesday, February 5, 2014
Tuesday, February 4, 2014
Monday, February 3, 2014
20140204
"Angie"
For time:
100 pullups
100 pushups
100 situps
100 squats
Sets may not be partitioned (I.e., you must complete all 100 pullups before moving onto the pushups, all 100 pushups before moving on to the situps, etc.). Post time to comments.
For time:
100 pullups
100 pushups
100 situps
100 squats
Sets may not be partitioned (I.e., you must complete all 100 pullups before moving onto the pushups, all 100 pushups before moving on to the situps, etc.). Post time to comments.
Sunday, February 2, 2014
Thursday, January 30, 2014
20140131
Three rounds for time:
Run 800 meters
50 wall ball shots, 20 pound ball
Post time to comments.
Run 800 meters
50 wall ball shots, 20 pound ball
Post time to comments.
Wednesday, January 29, 2014
20140130
As many rounds as possible in 15 minutes of:
8 burpee box jumps
10 pullups
12 knees to elbows
Post rounds and reps completed to comments.
8 burpee box jumps
10 pullups
12 knees to elbows
Post rounds and reps completed to comments.
Tuesday, January 28, 2014
20140129
Four rounds for time:
Run 400 meters
95 pound sumo deadlift high pull, 25 reps
Post time to comments.
Run 400 meters
95 pound sumo deadlift high pull, 25 reps
Post time to comments.
Monday, January 27, 2014
20140128
5 rounds for time:
185 pound bench press, 10 reps
Double unders, 20 reps
Post time to comments.
185 pound bench press, 10 reps
Double unders, 20 reps
Post time to comments.
Sunday, January 26, 2014
Thursday, January 23, 2014
Wednesday, January 22, 2014
20140123
8 rounds, each for time, of:
Run 200 meters
Rest as needed between efforts. Post time for each effort to comments.
Run 200 meters
Rest as needed between efforts. Post time for each effort to comments.
Tuesday, January 21, 2014
Monday, January 20, 2014
Sunday, January 19, 2014
20140120
As many rounds as possible in 12 minutes:
5 push press, 115 pounds
10 strict pullups
15 knees to elbows
Post rounds completed to comments.
5 push press, 115 pounds
10 strict pullups
15 knees to elbows
Post rounds completed to comments.
Thursday, January 16, 2014
Wednesday, January 15, 2014
Tuesday, January 14, 2014
Monday, January 13, 2014
Sunday, January 12, 2014
20140113
For time:
25 pullups
50 deadlifts, 135 pounds
50 pushups
50 box jumps, 24 inch box
50 hollow rocks
50 single arm kettlebell clean and press, 1 pood (16 kg/36 lb)
25 pullups
Post time to comments.
25 pullups
50 deadlifts, 135 pounds
50 pushups
50 box jumps, 24 inch box
50 hollow rocks
50 single arm kettlebell clean and press, 1 pood (16 kg/36 lb)
25 pullups
Post time to comments.
Thursday, January 9, 2014
20140110
"Helen's Fat Angry Sister"
Three rounds for time of:
Run 800m
2 pood kettlebell swing, 21 reps
35 pound weighted pullup, 12 reps
Post time to comments.
Three rounds for time of:
Run 800m
2 pood kettlebell swing, 21 reps
35 pound weighted pullup, 12 reps
Post time to comments.
Wednesday, January 8, 2014
Monday, January 6, 2014
20140107
"Tabata This"
Tabata pullups
Tabata pushups
Tabata situps
Tabata squats
Tabata row (for calories)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes total for each exercise). Score for each exercise is the least number of reps performed in any of the eight intervals. Rest one minute after each exercise.
Post total score to comments.
Tabata pullups
Tabata pushups
Tabata situps
Tabata squats
Tabata row (for calories)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes total for each exercise). Score for each exercise is the least number of reps performed in any of the eight intervals. Rest one minute after each exercise.
Post total score to comments.
Sunday, January 5, 2014
20140106
As many rounds/reps as possible in 10 minutes of:
115 pound shoulder to overhead, 5 reps
115 pound deadlift, 10 reps
24 inch box jump, 15 reps
All shoulder to overhead sets must start from the ground. (I.e., the use of a rack is not authorized.)
Post rounds and reps completed to comments.
115 pound shoulder to overhead, 5 reps
115 pound deadlift, 10 reps
24 inch box jump, 15 reps
All shoulder to overhead sets must start from the ground. (I.e., the use of a rack is not authorized.)
Post rounds and reps completed to comments.
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