Wednesday, April 30, 2014


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


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


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

Post time to comments.

Sunday, April 27, 2014


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


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


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


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


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


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


"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


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

Post time to comments.

Thursday, April 10, 2014


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


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


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



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


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

Post time to comments.

Tuesday, April 1, 2014


CrossFit Total

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

Post total to comments.