Thursday, December 18, 2014

20141219

"Helen"

Three rounds for time of:
Run 400 meters
21 kettlebell swings, 1.5 pood
12 pullups

Post time to comments.

Wednesday, December 17, 2014

20141218

"Jackie"

For time:
Row 1000 meters
50 thrusters, 45 pounds
30 pullups

Post time to comments.

Tuesday, December 16, 2014

20141217

"Elizabeth"

21-15-9 reps for time of:
Cleans, 135 pounds
Ring dips

Post time to comments.

Monday, December 15, 2014

20141216

"Grace"

For time:
30 clean and jerks, 135 pounds

Post time to comments.

Sunday, December 14, 2014

20141215

"Isabel"

For time:
30 snatches, 135 pounds

Post time to comments.

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.

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.

Monday, December 8, 2014

20141209

"Annie"

50-40-30-20-10 reps for time of:
Double unders
Sit ups

Post time to comments.

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,

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.

Monday, December 1, 2014

20141202

Three rounds for time of:
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.

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.

Wednesday, November 19, 2014

20141120

As many unbroken reps as possible of:
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.

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.

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.

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.

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.

Monday, November 10, 2014

20141111

Pick a hero workout.

Post choice of workout and time/score to comments.

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.

Thursday, November 6, 2014

20141107

As many rounds as possible in 10 minutes of:
Row 200m
15 box jumps, 24 inch box

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.

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.

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.

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.

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. 

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.

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.

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.

Wednesday, October 22, 2014

20141023

"Annie"

50-40-30-20-10 reps for time of:
Double unders
Situps

Post time to comments.

Tuesday, October 21, 2014

20141022

"Fran"

21-15-9 reps for time of:
Thrusters, 95 pounds
Pullups

Post time to comments.

20141021

Ten rounds for time of:
Run 200 meters
Rest 2 minutes.

Post time, not including the last 2-minute rest, to comments.

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.

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.

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.

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.

Thursday, October 9, 2014

20141010

3 rounds for time of:
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.

Tuesday, October 7, 2014

20141008

Every minute on the minute for 10 minutes:
Run 100 meters

Post fastest and slowest times to comments.

Monday, October 6, 2014

20141007

"Ryan"

5 rounds for time of:
7 muscle ups
21 burpees

Post time to comments.

20141006

3 rounds for time of:
30 L pullups
20 burpee over-the-box jumps
10 thrusters, 135 pounds

Post time to comments.

Thursday, October 2, 2014

20141003

5 rounds for time:
Run 400 meters
50 double unders
Row 500 meters

Post time to comments.

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.

Tuesday, September 30, 2014

20141001

21-15-9 reps for time of:
Overhead squat, 115 pounds
Toes-to-bar

Post time to comments.

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.

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.

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.

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.

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.

Thursday, September 18, 2014

20140919

As many rounds as possible in 20 minutes of:
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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Thursday, August 21, 2014

20140822

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

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.

Tuesday, August 19, 2014

20140820

As many rounds as possible in 20 minutes of:
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.

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.

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.

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.

Tuesday, August 12, 2014

20140813

"Jeremy"

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. 

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.

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.

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.

Monday, August 4, 2014

20140805

"Double Grace"

For time:
60 clean and jerks, 135 pounds

Post time to comments.

Sunday, August 3, 2014

20140804

Three rounds for time:
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.

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.

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.

Sunday, July 27, 2014

20140728

"Triple 3"

For time:
Row 3000 meters
300 double unders
Run 3 miles

Post time to comments.

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.

Wednesday, July 23, 2014

20140724

Three rounds for time:
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.

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.

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.

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.

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.

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.

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. 

Sunday, July 13, 2014

20140714

30 rounds for time of:
1 clean and jerk, 135 pounds
1 burpee pullup

Post time to comments.

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.

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.

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.

Monday, July 7, 2014

20140708

Three rounds for time:
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.

Thursday, July 3, 2014

20140704

4 rounds for time of:
17 burpees
Row 76 calories

Post time to comments.

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.

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.

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.

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.

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.

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. 

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.

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.

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.

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.

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.

Thursday, June 12, 2014

20140613

"Baseline"

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.

Tuesday, June 10, 2014

20140611

Weighted pullups 1-1-1-1-1 reps
Strict press 1-1-1-1-1 reps

Post loads to comments.

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.

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.

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.

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.

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.

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.
 

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.

Tuesday, May 27, 2014

20140528

21-15-9 reps for time of:
Clean and jerk, 135 pounds
Toes to bar

Post time to comments.

Sunday, May 25, 2014

Thursday, May 22, 2014

20140523

"Randy"

For time:
75 power snatches, 75 pounds

Post time to comments.

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.

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.

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.

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.

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.

Wednesday, May 14, 2014

20140515

10 rounds, each for time, of:
Sprint 100 meters

Post time for each effort to comments.

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.

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.

Sunday, May 11, 2014

20140512

Five rounds for time:
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.

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.

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.

Thursday, May 1, 2014

20140502

50-40-30-20-10 reps for time of:
Row (calories)
GHD situps

Post time to comments.

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.

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.

Monday, April 28, 2014

20140429

8 rounds for time of:
135 pound power clean, 3 reps
Run 40 yards

Post time to comments.

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.

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.

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.

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.

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.

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.

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.

Sunday, April 13, 2014

20140414

15-12-9 reps for time of:
275 pound deadlift
Burpee box jumps

Post time to comments.

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.

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.

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.

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.

Wednesday, April 2, 2014

20140403

50-40-30-20-10 reps for time of:
Pullups
Pushups
Box jumps

Post time to comments.

Tuesday, April 1, 2014

20140402

CrossFit Total

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

Post total to comments.

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.

Thursday, March 27, 2014

Wednesday, March 26, 2014

Tuesday, March 25, 2014

20140326

5 rounds for time of:
Run 400 meters
25 GHD situps

Post time to comments.

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. 

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.

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.

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.

Tuesday, March 18, 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. 

Thursday, March 13, 2014

20140314

50-40-30-20-10 reps of:
Burpees
GHD situps

Post time to comments.

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.

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.

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.

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. 

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. 

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.

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.

Monday, March 3, 2014

20140304

"Elizabeth"

21-15-9 reps for time of:
Cleans, 135 pounds
Ring dips

Post time to comments.

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. 

Thursday, February 27, 2014

20140228

"Jeremy"

21-15-9 reps of:
Overhead squat, 95 pounds
Burpees

Post time to comments.

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.

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.

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.

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.

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.

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.

Monday, February 17, 2014

20140218

50 rounds for time of:
3 chest-to-bar pullups
3 ring dips

Post time to comments.

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.

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.

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.

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.

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.

Wednesday, February 5, 2014

Tuesday, February 4, 2014

20140205

15-12-9 reps for time of:
275 pound deadlift
115 pound strict press

Post time to comments.

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.

Thursday, January 30, 2014

20140131

Three rounds for time:
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.

Tuesday, January 28, 2014

20140129

Four rounds for time:
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.

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.

Tuesday, January 21, 2014

20140122

10-9-8-7-6-5-4-3-2-1 reps for time:
2 pood kettlebell swing
"L" pullups

Monday, January 20, 2014

20140121

3 rounds for time:
95 pound thrusters, 15 reps
Burpees, 12 reps

Post time to comments.

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.

Thursday, January 16, 2014

20140117

5 rounds for time:
Run 400 meters
185 pound back squat, 10 reps

Post time to comments.