Thursday 4/29/10

Conduct for time:

10 Pull-Ups
95 pound Back squat, 15 reps
20 Pull-Ups
95 pound Back squat, 30 reps
30 Pull-Ups
95 pound Back squat, 45 reps
20 Pull-Ups
95 pound Back squat, 30 reps
10 Pull-Ups
95 pound Back squat, 15 reps

Post time to comments.

Wednesday 4/28/10

Conduct:

1 Clean

Every minute on the minute for 15 minutes.
Use the maximum load that you can sustain for the duration of the workout.

Post load to comments.

Tuesday 4/27/10

Five rounds for time of:

50 Double unders
35 Knees to elbows
Weighted Duffelbag Walk, 100 yards

Post time to comments.

Monday 4/26/10

5 Rounds for maximum reps:

Bench Press (Bodyweight)
Pull-Ups

Rest as much or as little as necessary between sets.

Post reps per round and weight used for bench press to comments. Compare to Monday 1/25/10.

Saturday 4/24/10 - Sunday 4/25/10

Rest Days.

Friday 4/23/10

Honor and Remember.

A Hero Workout courtesy of Crossfit.com

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Thursday 4/22/10

3 rounds for time:

400m Run
21 Kettlebell Swings
12 Pull-Ups

Post time to comments. Compare to Wednesday 3/17/10.

Wednesday 4/21/10

For time,

Conduct 50-40-30-20-10 Rep Rounds of the following:

Double-Unders
Sit-Ups

Post time to comments.

Tuesday 4/20/10

For time:

30 Clean & Jerk (135lb)

Post time to comments. Compare to Wednesday 3/3/10.

Monday 4/19/10

For time:

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Complete all repetitions of each exercise before moving to the next exercise.

Post time to comments. Compare to Monday 3/22/10.

Saturday 4/17/10 - Sunday 4/18/10

Rest Days.

Friday 4/16/10

Breakfree APFT

Conduct:
2 minutes of Push-ups for max reps
2 minutes of Sit-ups for max reps
2 mile run for time

Do not rest between events.

Post reps and time to comments.

Thursday 4/15/10

Conduct 6 rounds of:

Run maximum distance possible in 2 min
Rest 1 min

Post distance per round to comments.

Wednesday 4/14/10

Deadlift 3-3-3-3-3.

Post loads to comments. Compare to Thursday 1/28/10.

Tuesday 4/13/10

Conduct 150 Wall-Ball shots for time. (20lb ball)

Post time to comments. Compare to Tuesday 2/2/10.

Monday 4/12/10

Conduct 100 Burpee Pull-Ups for time

Post time to comments. Compare to Wednesday 2/3/10.

Saturday 4/10/10 - Sunday 4/11/10

Rest Days.

Friday 4/9/10

"Matt Gone Bad"

Conduct 3 rounds for max repititions of the following:

1 minute Sumo-Deadlift-High Pull (95lb)
1 minute Overhead Squat (95lb)
1 minute Knees to Elbows
1 minute Sit-Ups
1 minute Lateral box jump-overs

1 minute rest

Keep track of total number of reps per round and post to comments.

Thursday 4/8/10

Conduct 5 rounds, each for time of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest exactly 3 minutes between each round.

Post times for each round to comments.

Compare to Wednesday 1/13/10

Wednesday 4/7/10

For time:

10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use 25 or 45 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups.

Post load and time to comments.

Tuesday 4/6/2010

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

Monday 4/5/10

For Time:

21-15-9 rep rounds of:

Thrusters (95lb / 65lb)
Pull-Ups

Post time to comments. Compare to Monday 1/11/10.

Saturday 4/3/10 - Sunday 4/4/10

Rest Days.

Friday 4/2/10

4 Rounds for time:

40 yard suicide runs

Sprint out to the 10 yard line, touch the 10 yard line and sprint back to the starting line.

Turn and sprint to the 20 yard line, touch the 20 yard line and sprint back to the starting line.

Turn and sprint to the 30 yard line, touch the 30 yard line and sprint back to the starting line.

Turn and sprint to the 40 yard line, touch the 40 yard line and sprint through the starting line.

Rest 60 seconds.

Repeat.

Post time per round to comments.