WEDNESDAY 090429
REST DAY
April 2009 Archives
TUESDAY 090428
Shoulder Press 1-1-1-1-1-1-1 reps
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MONDAY 090427
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
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SUNDAY 090426
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
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SATURDAY 090425
REST DAY
FRIDAY 090424
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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THURSDAY 090423
"Filthy Fifties"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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WEDNESDAY 090422
Deadlift 1-1-1-1-1-1-1 reps
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TUESDAY 090421
REST DAY
MONDAY 090420
Back Squat 3-3-3-3-3 reps
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SUNDAY 090419
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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STAURDAY 090418
For time:
100 Inverted burpees
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FRIDAY 090417
REST DAY
THURSDAY 090416
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
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WEDNESDAY 090415
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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TUESDAY 090414
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
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MONDAY 090413
REST DAY
SUNDAY 090412
30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
SATURDAY 090411
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
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FRIDAY 090410
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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THURSDAY 090409
REST DAY
WEDNESDAY 090408
Run 5k
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TUESDAY 090407
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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MONDAY 090406
For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
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SUNDAY 090405
REST DAY
SATURDAY 090404
Hang power clean and jerk 1-1-1-1-1-1-1 reps
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FRIDAY 090403
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
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THURSDAY 090402
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
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WEDNESDAY 090401
REST DAY
TUESDAY 090331
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
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