TUESDAY 090630
"Eva"
Five rounds for time of:
Run, 800 meters
2 pood (32kg/70lbs) Kettlebell swing, 30 reps
Pull-ups, 30 reps
Post time to comments.
June 2009 Archives
MONDAY 090629
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
SUNDAY 090628
REST DAY
SATURDAY 090627
Two rounds of:
Right arm barbell push-press, 12 reps
Left arm deadlift, 12 reps
Run 800 meters
Left arm barbell push-press, 12 reps
Right arm deadlift, 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion and loads to comments.
FRIDAY 090626
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
THURSDAY 090625
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
WEDNESDAY 090624
REST DAY
TUESDAY 090623
Front squat 3-3-3-3-3 reps
Post loads to comments.
MONDAY 090622
Three rounds for time:
Run, 400 meters
1 1/2 pood Kettlebell, 21 swings (or 55 pound dumbbell swing)
Handstand push-ups, 12 reps
Post time to comments.
SUNDAY 090621
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.
SATURDAY 090620
REST DAY
FRIDAY 090619
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups, 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips, 20 reps
Post number of rounds completed to comments.
THURSDAY 090618
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
Post time to comments.
WEDNESDAY 090617
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
TUESDAY 090616
REST DAY
MONDAY 090615
Run 5 K
Post time to comments.
SUNDAY 090614
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
SATURDAY 090613
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
Post time to comments.
FRIDAY 090612
REST DAY
THURSDAY 090611
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
WEDNESDAY 090610
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
TUESDAY 090609
"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.
MONDAY 090608
REST DAY
SUNDAY 090607
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Post time to comments.
SATURDAY 090606
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
FRIDAY 090605
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
THURSDAY 090604
REST DAY
WEDNESDAY 090603
For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Post time to comments.
TUESDAY 090602
Overhead Squat 5-5-5-5-5 reps.
Post loads to comments.
MONDAY 090601
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
