Tuesday 11/30/10

Conduct for time and load:

Ring dips 10-9-8-7-6-5-4-3-2-1
Back squat 1-2-3-4-5-6-7-8-9-10

Conduct each exercise in the pyramidal fashion, i.e. 10 ring dips, 1 squat, 9 ring dips, 2 squats... 1 ring dip, 10 squats.

Choose a load for squat that you can conduct 50 reps with.

Post time and loads to comments.

Monday 11/29/10

For time:

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

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

Post time to comments. Compare to Monday 4/19/10.

Saturday 11/27/10 - Sunday 11/28/10

Rest Days.

Friday 11/26/10

Shoulder Press 5-5-5-5-5

Then

Sotts Press 45lb burnout

Sotts Press consists of shoulder press from the bottom of a squat position. Remain in the squat while conducting max reps of shoulder press w/ 45lb.

Post load and reps to comments.

Thursday 11/25/10

Happy Thanksgiving!

Four Rounds, each for time:

Row 500m

Rest exactly 3 minutes between rounds.

Post time to comments. Compare to Tuesday 9/21/10.

Wednesday 11/24/10

Conduct 21-15-9 Rep rounds for time of:

Pull-Ups
Box Jumps (24" box)


Rest as necessary and then:

Tabata treadmill

Tabata interval consists of 8 rounds of 20 seconds max effort followed by 10 seconds rest.

Post time for first portion and calories per round for row to comments.

Tuesday 11/23/10

4x 400m Run

Rest up to 3 minutes between rounds.

Monday 11/22/10

Complete 5 rounds:

10 Strict Pull Ups
10 Ring Dips
10 Hand Elevated Push Ups (chest drops below hands)

Attempt to make it through each round unbroken. Rest up to three minutes between rounds.

Sunday 11/21/10

Wounded Warrior 5K

Run 5K for time.

Saturday 11/20/10

Rest Day.

Friday 11/19/10

Rest Day.

Thursday 11/18/10

DB Tabata

Tabata Deadlift (Bodyweight)
Tabata Bench Press (1/2 Bodyweight)

Tabata interval is 8 rounds of 20 seconds work followed by 10 seconds rest. Maintain the maximum number of reps during each interval. Post reps per interval to comments.

Wednesday 11/17/10

Conduct 5 rounds for time of:

10 Overhead Squats (95lb)
20 Box Jumps (24in Box)
30 Double Unders

Post time to comments.

Tuesday 11/16/10

Conduct three rounds of:

Run 1 Mile
Rest 1-3 Minutes

Attempt to keep the same pace each mile.

Hero Tribute - Monday 11/15/10

On 15 November 2006, after nearly three months of combat operations, CPT John Ryan Dennison was killed in action in Turki, Iraq while conducting an operation rooting out entrenched Al Qaeda operatives in Iraq. Ryan was a 2004 graduate of USMA and was serving as an Infantry platoon leader in the 5th Squadron 73rd Cavalry Regiment (Recon) of the 82nd Airborne Division.

The workout is called "Murph" and was the favorite workout of LT Michael Murphy, a Navy Seal, who was the first Medal of Honor recipient from Operation Enduring Freedom in Afghanistan. The workout has since been adopted by CrossFit as an official Hero Tribute workout for LT Murphy.

The Workout:

Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

The 1 Mile Runs must be conducted at the beginning and end of the workout. Pull-Ups, Push-Ups and Squats can be conducted in any order (eg. 10 sets of 10-20-30 or 20 sets of 5-10-15, etc).

Post your time and the Hero that you ran it in honor of to comments. Compare to Tuesday 1/20/10 and Monday 5/31/10.

Saturday 11/13/10 - Sunday 11/14/10

Rest Days.

Friday 11/12/10

Row 5k

Post time to comments.

Thursday 11/11/10

Four rounds for time of:

100 foot Walking lunge with 35lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Burpees

Post time to comments.

Wednesday 11/10/10

Conduct 5 Rounds for time:

5 Power Cleans 75% of body weight
10 Supine Ring Pull Ups
5 Box Jumps 24"

Post time to comments.

Tuesday 11/9/10

"Lumberjack 20"

In honor of the Soldiers killed at Fort Hood Texas on 5 Nov 10.

Conduct for time:

20 Deadlifts (275lbs)
Run 400m
20 KB swings (1.5 pood)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees
Run 400m
20 Pull-Ups
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (95lbs)
Run 400m

Post time to comments.

Monday 11/8/10

With a partner:

Row 5000m for time

Alternate w/ partner every 250m. Keep the clock running.

Post time to comments.

Saturday 11/6/10 - Sunday 11/7/10

Rest Days.

Friday 11/5/10

Conduct 5 rounds for time of:

800m Run
30 Kettlebell Swings (1.5pood KB)
30 Pull-Ups

Post time to comments.

Thursday 11/4/10

Conduct 1 round for time of:

10 Handstand Push-Ups
20 Burpees
30 Power Cleans (135lb)
40 Double Unders
50 Sumo Deadlift High Pull (1.5 pood KB)

Post time to comments.

Wednesday 11/3/10

Conduct 3 rounds for time:

15 GHD Sit-Ups
15 Back Extensions
15 Kettlebell Swings (1.5 pood)
15 Bench Press (135lb)
15 Pull-Ups
500m Row

Post time to comments.

Tuesday 11/2/10

Squat 5-5-5-5-5

Then

Run at least 5K

Post load and times to comments. Compare to Tuesday 6/29/10.

Monday 11/1/10

Bench Press 5-5-5-5-5

then

AMRAP 12 Minutes:

5 Push Press (55% BW)
10 Push Ups
15 Box Jumps (20" Box)

Post loads and rounds completed to comments.