SUNDAY 090531
REST DAY
May 2009 Archives
SATURDAY 090530
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
FRIDAY 090529
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
THURSDAY 090528
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
WEDNESDAY 090527
REST DAY
TUESDAY 090526
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
MONDAY 090525
Run 5 K
Post time to comments.
SUNDAY 090524
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
SATURDAY 090523
REST DAY
FRIDAY 090522
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
THURSDAY 090521
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
Post time to comments.
WEDNESDAY 090520
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
TUESDAY 090519
REST DAY
MONDAY 090518
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
SUNDAY 090517
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
SATURDAY 090516
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
FRIDAY 090515
REST DAY
THURSDAY 090514
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
WEDNESDAY 090513
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
TUESDAY 090512
Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
MONDAY 090511
REST DAY
SUNDAY 090510
Back Squat 5-5-5-5-5 reps
Post loads to comments.
STAURDAY 090509
Four rounds, each for time of:
800 meter run
or
1000 meter row
Rest as needed between efforts.
Post times for each round to comments.
FRIDAY 090508
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
THURSDAY 090507
REST DAY
WEDNESDAY 090506
Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
TUESDAY 090505
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
MONDAY 090504
Front squat 3-3-3-3-3 reps
Post loads to comments.
SUNDAY 090503
REST DAY
SATURDAY 090502
"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
FRIDAY 090501
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
THURSDAY 090430
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
