Saturday, August 6, 2011
Friday 8/5/11
Conduct 5 rounds for time:
15 Deadlift (225lb)
20 Box Jumps (24in)
25 Pull-ups/Ring Dips (Pull-ups in rounds 1,3,5; Ring Dips in rounds 2,4)
Post time to comments.
15 Deadlift (225lb)
20 Box Jumps (24in)
25 Pull-ups/Ring Dips (Pull-ups in rounds 1,3,5; Ring Dips in rounds 2,4)
Post time to comments.
Wednesday, August 3, 2011
Tuesday 8/2/11
For time:
50 Box Jumps (24in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1pood)
50 Lunges
50 Supine Ring Rows
50 GHD Sit-Ups
50 Back Extensions
50 Goblet Squats (1pood)
50 Push-Ups
50 Double Unders (sub 200 Singles)
Post time to comments.
50 Box Jumps (24in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1pood)
50 Lunges
50 Supine Ring Rows
50 GHD Sit-Ups
50 Back Extensions
50 Goblet Squats (1pood)
50 Push-Ups
50 Double Unders (sub 200 Singles)
Post time to comments.
Monday, August 1, 2011
Friday, July 29, 2011
Friday 7/29/11
Conduct two rounds each for time of:
Row 250m, Rest 1 min
Row 500m, Rest 2 min
Row 750m, Rest 3 min
Post time per iteration to comments.
Row 250m, Rest 1 min
Row 500m, Rest 2 min
Row 750m, Rest 3 min
Post time per iteration to comments.
Wednesday, July 27, 2011
Tuesday, July 26, 2011
Tuesday 7/26/11
Conduct 21-15-9 rep rounds for time of:
x10 single unders (210-150-90)
Jumping Lunges
Kettlebell Swings (1.5pood)
GHD Sit-Ups
Post time to comments.
x10 single unders (210-150-90)
Jumping Lunges
Kettlebell Swings (1.5pood)
GHD Sit-Ups
Post time to comments.
Monday 7/25/11
Conduct 15 rounds for time of:
5 Pull-Ups
10 Push-Ups
15 Squats
Post time to comments. Compare to Friday 6/12/10.
5 Pull-Ups
10 Push-Ups
15 Squats
Post time to comments. Compare to Friday 6/12/10.
Sunday, July 24, 2011
Friday 7/22/11
Conduct 21-15-9 rep rounds for time of:
Deadlift (225lb)
Ring Dips
Post time to comments.
Deadlift (225lb)
Ring Dips
Post time to comments.
Thursday, July 21, 2011
Thursday 7/21/11
Conduct 3 rounds for time of:
10 Power Cleans (135lb)
20 Burpees
30 Box Jumps (24in)
Post time to comments.
10 Power Cleans (135lb)
20 Burpees
30 Box Jumps (24in)
Post time to comments.
Wednesday 7/20/11
Run, Bike or Swim
30 minutes for max distance.
Post mode and distance covered to comments.
30 minutes for max distance.
Post mode and distance covered to comments.
Tuesday, July 19, 2011
Tuesday 7/19/11
Conduct the following exercises in any rep scheme and any order as fast as possible:
200 Double Unders (or substitute 800 Single Unders)
150 Push-Ups
100 Medicine Ball Cleans (20lb ball, full squat cleans)
50 Kettlebell Swings (1.5pood)
25 Pull-ups
2x 500m Row (or substitute 2x 500m run)
Post time to comments.
200 Double Unders (or substitute 800 Single Unders)
150 Push-Ups
100 Medicine Ball Cleans (20lb ball, full squat cleans)
50 Kettlebell Swings (1.5pood)
25 Pull-ups
2x 500m Row (or substitute 2x 500m run)
Post time to comments.
Monday 7/18/11
Gotta Tabata
Conduct Tabata Intervals (8 rounds of 20 seconds work w/ 10 seconds rest) of the following:
Pull-Up
True Push-Up (release hands at bottom)
Sit-Up
Row
Attempt to maintain as many reps as possible per interval. Post lowest reps completed in a single interval per exercise to comments.
Conduct Tabata Intervals (8 rounds of 20 seconds work w/ 10 seconds rest) of the following:
Pull-Up
True Push-Up (release hands at bottom)
Sit-Up
Row
Attempt to maintain as many reps as possible per interval. Post lowest reps completed in a single interval per exercise to comments.
Wednesday, July 6, 2011
Wednesday 7/6/11
Conduct 21-15-9 Rep rounds for time of:
Deadlift (225lb)
Goblet Squat (1.5 pood Kettlebell)
Ring Dips
Row 500m after each triplet.
Post time to comments.
Deadlift (225lb)
Goblet Squat (1.5 pood Kettlebell)
Ring Dips
Row 500m after each triplet.
Post time to comments.
Tuesday, July 5, 2011
Tuesday 7/5/11
Conduct 3 rounds for time of:
12 Front Squat (135lb)
12 Burpees
12 Pull-Ups
Post time to comments.
12 Front Squat (135lb)
12 Burpees
12 Pull-Ups
Post time to comments.
Monday 7/4/11
Happy Independence Day!
Conduct 10 rounds each for time of:
150m row
Rest 90 seconds
Post time per row to comments.
Conduct 10 rounds each for time of:
150m row
Rest 90 seconds
Post time per row to comments.
Thursday 6/30/11
Conduct 4 rounds, each for time of:
400m sprint
Rest 3 to 5 minutes between rounds.
Post time per sprint to comments.
400m sprint
Rest 3 to 5 minutes between rounds.
Post time per sprint to comments.
Wednesday, June 29, 2011
Tuesday 6/28/11
For time:
Row 500m
then conduct 21-15-9 rep rounds of:
Bench Press (135lb)
Supine Ring Row
GHD Sit-up
Row 500m
Post time to comments.
Row 500m
then conduct 21-15-9 rep rounds of:
Bench Press (135lb)
Supine Ring Row
GHD Sit-up
Row 500m
Post time to comments.
Monday 6/27/11
Run/Bike/Swim/Row - Pick one and go 30 minutes for max distance
Post mode and distance to comments.
Post mode and distance to comments.
Saturday, June 25, 2011
Friday 6/24/11
Conduct 2 rounds for time of:
1000m row
50 Burpees
50 Box Jumps (24in)
800m run
Post time to comments.
1000m row
50 Burpees
50 Box Jumps (24in)
800m run
Post time to comments.
Wednesday, June 22, 2011
Wednesday 6/22/11
Conduct 3 rounds for max reps of:
1 minute Goblet Squat (1 pood KB)
1 minute Sumo-Deadlift High-Pull (75lb)
1 minute Box Jumps (20" box)
1 minute Push Press (75lb)
1 minute Row
1 minute rest
Start a continuously running clock and conduct each exercise for max reps, moving immediately from station to station. Perform the maximum reps for each exercise and post total reps (calories for row) to comments.
1 minute Goblet Squat (1 pood KB)
1 minute Sumo-Deadlift High-Pull (75lb)
1 minute Box Jumps (20" box)
1 minute Push Press (75lb)
1 minute Row
1 minute rest
Start a continuously running clock and conduct each exercise for max reps, moving immediately from station to station. Perform the maximum reps for each exercise and post total reps (calories for row) to comments.
Tuesday, June 21, 2011
Tuesday 6/21/11
Conduct 5 rounds of AMRAP in 3 minutes of:
3 Power Cleans
6 Ring Dips (odd rounds) or 6 Push-Ups (even rounds)
9 Squats
Rest exactly 1 minute between rounds, continue each subsequent round where you left off the previous round (i.e. if you ended with 2 squats on your 4th iteration in the first round, complete 7 the 7 squats and then continue)
Post total rounds completed to comments.
3 Power Cleans
6 Ring Dips (odd rounds) or 6 Push-Ups (even rounds)
9 Squats
Rest exactly 1 minute between rounds, continue each subsequent round where you left off the previous round (i.e. if you ended with 2 squats on your 4th iteration in the first round, complete 7 the 7 squats and then continue)
Post total rounds completed to comments.
Monday, June 20, 2011
Monday 6/20/11
AMRAP 12 min:
5 Deadlift (225lb)
10 True Push-Ups
20 Double Unders or Box Jumps (20in)
Post rounds completed to comments.
5 Deadlift (225lb)
10 True Push-Ups
20 Double Unders or Box Jumps (20in)
Post rounds completed to comments.
Friday, June 17, 2011
Friday 6/17/11
Five rounds for time:
25 Burpees
Run 1 lap (400m if std track, ~530m if at USUHS)
Post time to comments.
25 Burpees
Run 1 lap (400m if std track, ~530m if at USUHS)
Post time to comments.
Wednesday, June 15, 2011
Wednesday 6/15/11
21-15-9 Rep rounds for time of:
Bench Press (Bodyweight)
GHD Sit-Ups
Box Jump (24in)
Post time to comments.
Bench Press (Bodyweight)
GHD Sit-Ups
Box Jump (24in)
Post time to comments.
Tuesday, June 14, 2011
Tuesday 6/14/11
For time:
Row 500m
21 Squat Cleans (95lb)
42 Ring Dips
21 Squat Cleans (95lb)
Row 500m
Post time to comments.
Row 500m
21 Squat Cleans (95lb)
42 Ring Dips
21 Squat Cleans (95lb)
Row 500m
Post time to comments.
Monday, June 13, 2011
Monday 6/13/11
Conduct 8 rounds of:
AMRAP 90 seconds:
5 Pull-Ups
5 Power Cleans (135lb)
5 Burpees
Rest 90 seconds
Begin each subsequent round where you stopped the previous round to keep a running total of # of rounds. Post total rounds completed to comments.
AMRAP 90 seconds:
5 Pull-Ups
5 Power Cleans (135lb)
5 Burpees
Rest 90 seconds
Begin each subsequent round where you stopped the previous round to keep a running total of # of rounds. Post total rounds completed to comments.
Friday, June 10, 2011
Friday 6/10/11
For time:
21 Deadlift (225lb)
50 Squats
21 Ring Dips
15 Deadlift (225lb)
50 Squats
15 Ring Dips
9 Deadlift (225lb)
50 Squats
9 Ring Dips
Post time to comments.
21 Deadlift (225lb)
50 Squats
21 Ring Dips
15 Deadlift (225lb)
50 Squats
15 Ring Dips
9 Deadlift (225lb)
50 Squats
9 Ring Dips
Post time to comments.
Wednesday, June 8, 2011
Tuesday, June 7, 2011
Tuesday 6/7/11
Run, Bike or Row 30 minutes for max distance.
Post mode and distance covered to comments.
Post mode and distance covered to comments.
Monday, June 6, 2011
Monday 6/6/11
Conduct 3 rounds for time of:
500m Row
10 Ring Dips
10 Squat Cleans (115lb)
Post time to comments.
500m Row
10 Ring Dips
10 Squat Cleans (115lb)
Post time to comments.
Thursday, June 2, 2011
Thursday 6/2/11
Conduct 4 rounds for time:
30 Kettlebell Swings (1 pood)
30 Pull-Ups
500m Row
Conduct the KB Swings and Pull-Ups in any rep scheme as long as you complete 30 KB Swings and 30 Pull-ups prior to each row.
Post time to comments.
30 Kettlebell Swings (1 pood)
30 Pull-Ups
500m Row
Conduct the KB Swings and Pull-Ups in any rep scheme as long as you complete 30 KB Swings and 30 Pull-ups prior to each row.
Post time to comments.
Wednesday, June 1, 2011
Tuesday, May 31, 2011
Tuesday 5/31/11
Conduct 4 rounds each for time of:
400m sprint
Rest 3 minutes between sprints.
Post time per round to comments.
400m sprint
Rest 3 minutes between sprints.
Post time per round to comments.
Monday, May 30, 2011
Hero Tribute - Monday 5/30/11
In honor of Memorial Day and those who have made the ultimate sacrifice, today's workout is a hero workout from crossfit.com.
"McGhee"
As many rounds as possible in 30 minutes of:
5 Deadlift (275lb)
13 Push-Ups
9 Box Jumps (24in)
Post rounds completed to comments.
"McGhee"
As many rounds as possible in 30 minutes of:
5 Deadlift (275lb)
13 Push-Ups
9 Box Jumps (24in)
Post rounds completed to comments.
Friday, May 27, 2011
Wednesday, May 25, 2011
Tuesday, May 24, 2011
Tuesday 5/24/11
Conduct for time:
1000m Row
21-15-9 rep rounds of:
Pull-Ups
Burpees
1000m Row
Post time to comments.
1000m Row
21-15-9 rep rounds of:
Pull-Ups
Burpees
1000m Row
Post time to comments.
Monday, May 23, 2011
Monday 5/23/11
21-15-9-5 Rep rounds for time of:
Box Jump (24in)
Pull-Ups
OHS Squat (75lb)
Post time to comments.
Box Jump (24in)
Pull-Ups
OHS Squat (75lb)
Post time to comments.
Saturday, May 21, 2011
Friday 5/20/11
Conduct as many rounds as possible in 5 minutes of:
3 Deadlift (275lb)
7 Push-Press (95lb)
Rest, then with a buddy conduct the following for time:
100 Ring Dips
100 Pull-Ups
100 Back Extensions
100 GHD Sit-ups
Only one person can be working at a time, all reps of one exercise must be completed before moving to the next.
Post rounds completed and time to comments.
3 Deadlift (275lb)
7 Push-Press (95lb)
Rest, then with a buddy conduct the following for time:
100 Ring Dips
100 Pull-Ups
100 Back Extensions
100 GHD Sit-ups
Only one person can be working at a time, all reps of one exercise must be completed before moving to the next.
Post rounds completed and time to comments.
Wednesday, May 18, 2011
Thursday 5/19/11
Find a steep hill between 200m and 400m long.
Conduct 6 sprints up the hill, each for time.
Walk down the hill to recover. As soon as you reach the bottom, sprint back to the top.
Conduct each sprint at maximum effort and attempt to stay within 5 seconds of fastest time on every sprint.
Conduct 6 sprints up the hill, each for time.
Walk down the hill to recover. As soon as you reach the bottom, sprint back to the top.
Conduct each sprint at maximum effort and attempt to stay within 5 seconds of fastest time on every sprint.
Tuesday, May 17, 2011
Wednesday 5/18/11
Conduct 7 rounds for time of:
15 Kettlebell Swings (1.5pood)
15 Power Cleans (95lb)
15 Box Jumps (24in)
Post time to comments.
15 Kettlebell Swings (1.5pood)
15 Power Cleans (95lb)
15 Box Jumps (24in)
Post time to comments.
Monday, May 16, 2011
Sunday, May 15, 2011
Friday, May 13, 2011
Friday 5/13/11
Conduct 5 rounds for max reps:
Bench Press (Bodyweight)
Pull-Ups
Rest as needed between rounds.
Post reps per round to comments. Compare to Tuesday 2/15/11.
Bench Press (Bodyweight)
Pull-Ups
Rest as needed between rounds.
Post reps per round to comments. Compare to Tuesday 2/15/11.
Wednesday, May 11, 2011
Tuesday, May 10, 2011
Tuesday 5/10/11
For time:
1000m Row, then 4 rounds of:
20 Pull-Ups
7 Clean & Jerks (135lb)
Post time to comments.
1000m Row, then 4 rounds of:
20 Pull-Ups
7 Clean & Jerks (135lb)
Post time to comments.
Monday, May 9, 2011
Monday 5/9/11
21-15-9 Rep rounds for time of:
Box Jumps (24in)
Power Snatch (75lb)
Pull-Ups
Post time to comments.
Box Jumps (24in)
Power Snatch (75lb)
Pull-Ups
Post time to comments.
Friday, May 6, 2011
Friday 5/6/11
6 rounds for time:
10 GHD Sit-Ups
10 Push-Ups (hand release)
10 Back extensions
5 Power Clean (135lb)
Post time to comments.
10 GHD Sit-Ups
10 Push-Ups (hand release)
10 Back extensions
5 Power Clean (135lb)
Post time to comments.
Wednesday, May 4, 2011
Thursday 5/5/11
For time:
1000m Row
50 Thrusters (45lb)
30 Pull-Ups
Post time to comments. Compare to Wednesday 3/16/11.
1000m Row
50 Thrusters (45lb)
30 Pull-Ups
Post time to comments. Compare to Wednesday 3/16/11.
Wednesday 5/4/11
21-15-9 Reps for time of:
Bench Press (155lb)
Deadlift (225lb)
Supine Ring Row
Post time to comments.
Bench Press (155lb)
Deadlift (225lb)
Supine Ring Row
Post time to comments.
Tuesday, May 3, 2011
Tuesday 5/3/11
Condcut 8 rounds for time of:
10 Overhead Squat (75lb)
200m row
10 GHD Sit-Ups
Rest, then using a single 1 pood KB, conduct 6 rounds for time of:
6 KB swings
6 Snatches right hand
6 Goblet squat
6 Snatches left hand
3 Slasher to Halo Each Side
10 Toes to Sky
Post time per iteration to comments.
10 Overhead Squat (75lb)
200m row
10 GHD Sit-Ups
Rest, then using a single 1 pood KB, conduct 6 rounds for time of:
6 KB swings
6 Snatches right hand
6 Goblet squat
6 Snatches left hand
3 Slasher to Halo Each Side
10 Toes to Sky
Post time per iteration to comments.
Monday, May 2, 2011
Friday, April 29, 2011
Friday 4/29/11
"Operator Ugly"
For full details click on the link above to MilitaryAthlete.com
This is a PT test designed for Military and Law Enforcement Operators conducted in 7 parts:
1 - Bench Press 185lb for max reps
2 - Front Squat 185lb for max reps
3 - Deadlift 225lb for max reps in 60 seconds (must come to complete stop at bottom - no bouncing)
4 - Strict Pull-Ups (no kipping) for max reps
5 - 4 rounds of: 25m shuttle sprint for max reps in 60 seconds w/ 60 seconds rest
6 - 70lb sandbag get-up for max reps in 10 minutes - begin with sandbag over one shoulder, lay down and then get-up in any manner that you choose (you may switch shoulders as necessary)
7 - 3 mile run w/ 25lb vest (must begin within 10 minutes of completing sandbag get-ups.
Scoring for rounds 1-5 = 1 point per rep;
scoring for round 6 = total reps/2;
3-mile run must be completed in under 30 minutes to pass.
Post reps per round and total to comments. Reference the above link for standards.
For full details click on the link above to MilitaryAthlete.com
This is a PT test designed for Military and Law Enforcement Operators conducted in 7 parts:
1 - Bench Press 185lb for max reps
2 - Front Squat 185lb for max reps
3 - Deadlift 225lb for max reps in 60 seconds (must come to complete stop at bottom - no bouncing)
4 - Strict Pull-Ups (no kipping) for max reps
5 - 4 rounds of: 25m shuttle sprint for max reps in 60 seconds w/ 60 seconds rest
6 - 70lb sandbag get-up for max reps in 10 minutes - begin with sandbag over one shoulder, lay down and then get-up in any manner that you choose (you may switch shoulders as necessary)
7 - 3 mile run w/ 25lb vest (must begin within 10 minutes of completing sandbag get-ups.
Scoring for rounds 1-5 = 1 point per rep;
scoring for round 6 = total reps/2;
3-mile run must be completed in under 30 minutes to pass.
Post reps per round and total to comments. Reference the above link for standards.
Thursday 4/28/11
Conduct 3 rounds for time of:
30 Push-Ups
30 KB Swings (1.5pood)
30 Sumo Deadlift High Pull (45lb)
Post time to comments.
30 Push-Ups
30 KB Swings (1.5pood)
30 Sumo Deadlift High Pull (45lb)
Post time to comments.
Wednesday, April 27, 2011
Wednesday 4/27/11
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Post rounds and reps completed to comments.Tuesday, April 26, 2011
Monday, April 25, 2011
Monday 4/25/11
Row 4x500m
Rest exactly 3 minutes between rounds.
Post time per round to comments. Compare to Thursday 11/25/10.
Rest exactly 3 minutes between rounds.
Post time per round to comments. Compare to Thursday 11/25/10.
Saturday, April 23, 2011
Friday 4/22/11
"Pyramid of Brutality"
For Time:
1 Power Clean, 135lb
10 Pull-ups
10 Squats
2 Power Cleans
9 Pull-ups
9 Squats
3 Power Cleans
8 Pull-ups
8 Squats
---continue the pyramid----
9 Power Cleans
2 Pull-ups
2 Squats
10 Power Cleans
1 Pull-up
1 Squat
Post time to comments. Compare to Friday 2/12/10.
For Time:
1 Power Clean, 135lb
10 Pull-ups
10 Squats
2 Power Cleans
9 Pull-ups
9 Squats
3 Power Cleans
8 Pull-ups
8 Squats
---continue the pyramid----
9 Power Cleans
2 Pull-ups
2 Squats
10 Power Cleans
1 Pull-up
1 Squat
Post time to comments. Compare to Friday 2/12/10.
Thursday 4/21/11
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead Squats
20 Front squats
All exercises will be done with a 95lb barbell. Conduct four burpees at the beginning of every minute before moving on to the barbell work. Move to the next exercise only when the full 20 reps of the preceding exercise have been completed. If the minute clock beeps during a repetition, complete the rep and then start the four burpees. There is a 20min cap. You can rest an entire minute once the burpees have been completed.
Post time to comments.Wednesday, April 20, 2011
Tuesday, April 19, 2011
Sunday, April 17, 2011
Monday 4/18/11
2 minutes max rep Push-Ups
2 minutes max rep Sit-Ups
2 mile run for time
Rest 10 minutes between exercises.
2 minutes max rep Sit-Ups
2 mile run for time
Rest 10 minutes between exercises.
Saturday, April 16, 2011
Friday, April 15, 2011
Friday 4/15/11
Conduct 4 rounds for time of:
30 1-arm dumbbell power snatches (50lb)
30 Push-ups (release hands at the bottom)
500m row
Alternate arms as necessary with the power snatches. Conduct 15 reps per arm per round.
Post time to comments.
30 1-arm dumbbell power snatches (50lb)
30 Push-ups (release hands at the bottom)
500m row
Alternate arms as necessary with the power snatches. Conduct 15 reps per arm per round.
Post time to comments.
Wednesday, April 13, 2011
Thursday 4/14/11
Using the USUHS Track:
Run 3 laps (approx 1600m)
Rest 3 minutes
Run 2 laps (approx 1100m)
Rest 2 minutes
Run 1 lap (approx 550m)
Post time per round to comments.
Run 3 laps (approx 1600m)
Rest 3 minutes
Run 2 laps (approx 1100m)
Rest 2 minutes
Run 1 lap (approx 550m)
Post time per round to comments.
Wednesday 4/13/11
Conduct 5 rounds, each for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest exactly 3 minutes between rounds.
Post time per round to comments. Compare to Friday 8/27/10.
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest exactly 3 minutes between rounds.
Post time per round to comments. Compare to Friday 8/27/10.
Monday, April 11, 2011
Tuesday 4/12/11
150 Push-Ups for time
Every time you rest, conduct a 40m sprint. The only authorized position to pause is the front leaning rest. Any other position incurs a 40m sprint penalty.
Post time to comments.
Every time you rest, conduct a 40m sprint. The only authorized position to pause is the front leaning rest. Any other position incurs a 40m sprint penalty.
Post time to comments.
Monday 4/11/11
Start a running clock.
Begin with 3 Deadlift (255lb) then
Conduct 100 Burpees for time
Stop work on Burpees every minute on the minute to conduct
3 Deadlift (255lb)
15 minute cap on the workout.
Post time to comments.
Begin with 3 Deadlift (255lb) then
Conduct 100 Burpees for time
Stop work on Burpees every minute on the minute to conduct
3 Deadlift (255lb)
15 minute cap on the workout.
Post time to comments.
Friday, April 8, 2011
Friday 4/8/11
21-15-9 Reps for time of:
Handstand Push-Ups
Ring Dips
Push-Ups (release hands at bottom)
Post time to comments.
Handstand Push-Ups
Ring Dips
Push-Ups (release hands at bottom)
Post time to comments.
Thursday, April 7, 2011
Tuesday, April 5, 2011
Wednesday 4/6/11
Find a buddy and conduct the following workout for time:
50 Overhead Squats (75lb)
100 Bench Press (135lb)
150 Kettlebell Swing (1.5pood)
200 GHD Sit-Ups
250 Box Jumps (24")
Only one member can work at a time, complete all reps of each exercise before moving to the next exercise. Reps do not need to be split evenly between members of the team. Post time to comments.
50 Overhead Squats (75lb)
100 Bench Press (135lb)
150 Kettlebell Swing (1.5pood)
200 GHD Sit-Ups
250 Box Jumps (24")
Only one member can work at a time, complete all reps of each exercise before moving to the next exercise. Reps do not need to be split evenly between members of the team. Post time to comments.
Monday, April 4, 2011
Tuesday 4/5/11
Conduct each sprint for time:
Sprint 200m, rest 3 min
Sprint 400m, rest 4 min
Sprint 800m, rest 5 min
Sprint 400m, rest 4 min
Sprint 200m
Post time per sprint to comments.
Sprint 200m, rest 3 min
Sprint 400m, rest 4 min
Sprint 800m, rest 5 min
Sprint 400m, rest 4 min
Sprint 200m
Post time per sprint to comments.
Sunday, April 3, 2011
Monday 4/4/11
With a continuous running clock, begin with 1 pull-up and continue to add 1 pull-up in each consecutive minute (i.e. 1 pull-up the 1st minute, 2 pull-ups the 2nd, 3 the 3rd...)
Continue until you can no longer complete the prescribed number of pull-ups in the given minute. At that point, subtract 5 from the highest number of reps completed and continue to perform that many reps in each subsequent minute until 20 minutes has elapsed. (ex: finished 12 pull-ups in the 12th minute but failed to complete 13 the next minute... subtract 5 from 12 and conduct 7 pull-ups each minute the 14th to 20th minute).
Post minutes completed and total pull-ups to comments.
Continue until you can no longer complete the prescribed number of pull-ups in the given minute. At that point, subtract 5 from the highest number of reps completed and continue to perform that many reps in each subsequent minute until 20 minutes has elapsed. (ex: finished 12 pull-ups in the 12th minute but failed to complete 13 the next minute... subtract 5 from 12 and conduct 7 pull-ups each minute the 14th to 20th minute).
Post minutes completed and total pull-ups to comments.
Friday, April 1, 2011
Friday 4/1/11
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups (release hands at bottom)
15 Box jumps, 24" box
Post rounds completed to comments.
155 pound Deadlift, 9 reps
12 Push-ups (release hands at bottom)
15 Box jumps, 24" box
Post rounds completed to comments.
Wednesday, March 30, 2011
Thursday 3/31/11
For time:
10 Clean & Jerk (135lb)
1 Round of Cindy (5 pull-ups, 10 push ups, 15 squats)
9 Clean & Jerk
1 Round of Cindy
8 Clean & Jerk
1 Round of Cindy
...
continue until:
1 Clean & Jerk
1 Round of Cindy
Clean & Jerk is with 135lb bar throughout and is essentially ground to overhead by any means necessary.
Post time to comments.
10 Clean & Jerk (135lb)
1 Round of Cindy (5 pull-ups, 10 push ups, 15 squats)
9 Clean & Jerk
1 Round of Cindy
8 Clean & Jerk
1 Round of Cindy
...
continue until:
1 Clean & Jerk
1 Round of Cindy
Clean & Jerk is with 135lb bar throughout and is essentially ground to overhead by any means necessary.
Post time to comments.
Tuesday, March 29, 2011
Monday, March 28, 2011
Tuesday 3/29/11
21-15-9 Reps for time of:
One arm Dumbbell Power Snatch (50lb)
Pull-Ups
Alternate arms as needed, but conduct 21-15-9 reps per arm before moving to pull-ups (e.g. 21 left arm power snatch, 21 right arm power snatch, 21 pull-ups, 10 left arm PS, 10 right arm PS, 5 left arm PS...)
Post time to comments.
One arm Dumbbell Power Snatch (50lb)
Pull-Ups
Alternate arms as needed, but conduct 21-15-9 reps per arm before moving to pull-ups (e.g. 21 left arm power snatch, 21 right arm power snatch, 21 pull-ups, 10 left arm PS, 10 right arm PS, 5 left arm PS...)
Post time to comments.
Monday 3/28/11
21-15-9 Reps for time of:
Bench Press (Bodyweight)
Pull-Ups
Post time to comments. Compare to Tuesday 1/18/11.
Bench Press (Bodyweight)
Pull-Ups
Post time to comments. Compare to Tuesday 1/18/11.
Sunday, March 20, 2011
Friday, March 18, 2011
Wednesday, March 16, 2011
Hero Tribute - Thursday 3/17/11
SFC Benjamin L. Sebban - KIA 17 Mar 07 - As Sadah, IraqSFC Sebban was serving as a Senior Medic at the C Troop patrol base when he identified a suspicious vehicle rapidly approaching the patrol base. He began to shout commands for everyone to get down and attempted to engage and eliminate the threat but was unable to subdue the driver before the VBIED was detonated. SFC Sebban's actions saved the lives of at least 5 Soldiers and despite his fatal wounds he immediately jumped to his feet and headed to the Aid Station to begin treating casualties. He was postumously awarded the Silver Star for his gallantry.
In memory of SFC Sebban, the WOD for Thursday 3/17/11 is a Crossfit.com Hero WOD called Severin in honor of SFC Severin Summers
In memory of SFC Sebban, the WOD for Thursday 3/17/11 is a Crossfit.com Hero WOD called Severin in honor of SFC Severin Summers
"Severin"
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
Honor and remember. Continue the fight.
Post time to comments.
Tuesday, March 15, 2011
Wednesday 3/16/11
For time:
Row 1000m
50 Thrusters (45lb)
30 Pull-Ups
Post time to comments. Compare to Thursday 12/16/10.
Row 1000m
50 Thrusters (45lb)
30 Pull-Ups
Post time to comments. Compare to Thursday 12/16/10.
Tuesday 3/15/11
10-9-8-7-6-5-4-3-2-1
Burpees
Knees to Elbows
Ring Dips
Post time to comments. Compare to Friday 1/22/10.
Burpees
Knees to Elbows
Ring Dips
Post time to comments. Compare to Friday 1/22/10.
Monday, March 14, 2011
Sunday, March 13, 2011
Thursday, March 10, 2011
Thursday 3/10/11
Conduct Tabata Intervals (8 x 20sec work / 10 sec rest) of the following exercises with 1 minute rest between exercises:
Pull-Up
Push-Up
Squat
Sit-Up
Row
Count the fewest number of reps completed in any of the eight rounds (calories for the row) and add them together to determine total score. Post score to comments. Compare to Monday 1/24/11.
Pull-Up
Push-Up
Squat
Sit-Up
Row
Count the fewest number of reps completed in any of the eight rounds (calories for the row) and add them together to determine total score. Post score to comments. Compare to Monday 1/24/11.
Wednesday, March 9, 2011
Wednesday 3/9/11
Shoulder Press 3-3-3-3-3-3-3
then
3 sets for max time of static handstand against the wall
Post loads and time to comments.
then
3 sets for max time of static handstand against the wall
Post loads and time to comments.
Tuesday, March 8, 2011
Tuesday 3/8/11
10 rounds each for time:
100m run
rest 90-120 seconds between rounds
Post times to comments.
100m run
rest 90-120 seconds between rounds
Post times to comments.
Monday, March 7, 2011
Saturday, March 5, 2011
Thursday, March 3, 2011
Wednesday, March 2, 2011
Tuesday, March 1, 2011
Wednesday 3/2/11
For time:
21-15-9 Rep rounds of:
Deadlift (225lb)
Ring Dips
15-12-9 Rep rounds of:
Box Jump (24 in)
GHD Sit-Ups
9-6-3 Rep rounds of:
KB Swing (1.5pood)
Strict Pull-Up
Complete each rep scheme before moving to the next exercise (i.e. complete all deadlifts and ring dips in 21-15-9 rep round then move to Box Jumps and GHD Sit-ups, etc)
Post time to comments.
21-15-9 Rep rounds of:
Deadlift (225lb)
Ring Dips
15-12-9 Rep rounds of:
Box Jump (24 in)
GHD Sit-Ups
9-6-3 Rep rounds of:
KB Swing (1.5pood)
Strict Pull-Up
Complete each rep scheme before moving to the next exercise (i.e. complete all deadlifts and ring dips in 21-15-9 rep round then move to Box Jumps and GHD Sit-ups, etc)
Post time to comments.
Tuesday 3/1/11
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps total (one-arm squat snatch, alternating arms)
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
Post time to comments.
Row 1K
40 pound Dumbbell snatch, 50 reps total (one-arm squat snatch, alternating arms)
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
Post time to comments.
Monday, February 28, 2011
Friday, February 25, 2011
Friday 2/25/11
Bench Press 1-10-1-20-1-30
then
Supine Ring Row three rounds for max reps
Rest as needed between sets/rounds.
Post loads and reps to comments. Compare bench press to Tuesday 5/11/10.
then
Supine Ring Row three rounds for max reps
Rest as needed between sets/rounds.
Post loads and reps to comments. Compare bench press to Tuesday 5/11/10.
Wednesday, February 23, 2011
Thursday 2/24/11
4 rounds, each for time:
400m sprint
Rest no more than 5 minutes between rounds. Post time per round to comments.
400m sprint
Rest no more than 5 minutes between rounds. Post time per round to comments.
Tuesday, February 22, 2011
Monday, February 21, 2011
Sunday, February 20, 2011
Wednesday, February 16, 2011
Thursday 2/17/11
Five rounds for time:
Run 600m (1 lap on softball field track)
30 Box Jumps (24in box)
30 Wall Ball Shots (20lb ball)
Post time to comments.
Run 600m (1 lap on softball field track)
30 Box Jumps (24in box)
30 Wall Ball Shots (20lb ball)
Post time to comments.
Tuesday, February 15, 2011
Tuesday 2/15/11
5 Rounds for max reps:
Bench Press (bodyweight)
Pull-Ups
Rest as needed between sets. Post reps to comments. Compare to Thursday 12/9/10.
Bench Press (bodyweight)
Pull-Ups
Rest as needed between sets. Post reps to comments. Compare to Thursday 12/9/10.
Sunday, February 13, 2011
Monday 2/14/11
Conduct 5 rounds:
Row 1 minute
Rest 2 minutes
Cover as much distance as possible per round. Post distance per round to comments.
Row 1 minute
Rest 2 minutes
Cover as much distance as possible per round. Post distance per round to comments.
Friday, February 11, 2011
Friday 2/11/11
21-15-9 rep rounds for time:
Back Squat (185lb)
Ring Dips
Box Jumps (24")
Post time to comments.
Back Squat (185lb)
Ring Dips
Box Jumps (24")
Post time to comments.
Wednesday, February 9, 2011
Wednesday 2/9/11
As many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats
Post rounds to comments. Compare to Friday 10/1/10.
5 Pull-Ups
10 Push-Ups
15 Squats
Post rounds to comments. Compare to Friday 10/1/10.
Tuesday, February 8, 2011
Tuesday 2/8/11
Find your 1 Rep Max of:
Squat
Bench Press
Deadlift
Begin each lift with a weight that you know you can lift for a set of 3, then increase to a weight that you have lifted before and finally finish with a goal weight. Adjust as necessary.
Post loads to comments.
Squat
Bench Press
Deadlift
Begin each lift with a weight that you know you can lift for a set of 3, then increase to a weight that you have lifted before and finally finish with a goal weight. Adjust as necessary.
Post loads to comments.
Monday, February 7, 2011
Friday, February 4, 2011
Friday 2/4/11
Bench Press:
1x Bodyweight for max reps.
.75x Bodyweight for max reps.
.5x Bodyweight for max reps.
.25x Bodyweight for max reps.
Rest as needed between rounds. Post reps per round to comments.
1x Bodyweight for max reps.
.75x Bodyweight for max reps.
.5x Bodyweight for max reps.
.25x Bodyweight for max reps.
Rest as needed between rounds. Post reps per round to comments.
Thursday 2/3/11
Power Clean 3-3-3-3-3
Rest, then:
Conduct 3 rounds:
Row 500m
Rest 3 minutes between rounds.
Post load for power cleans and time per round for row to comments.
Rest, then:
Conduct 3 rounds:
Row 500m
Rest 3 minutes between rounds.
Post load for power cleans and time per round for row to comments.
Tuesday, February 1, 2011
Wednesday 2/2/2011
AMRAP 20:
Building B Stairs from Basement to Roof
Use any combination of steps, 1 at a time, 2 at a time, etc. but NO touching the hand rail or stairs with your hands or arms on the way up! Hand rail use is encouraged on the descent.
1 Round equals bottom to top to bottom.
Post rounds and any portion of the final round completed to comments.
Building B Stairs from Basement to Roof
Use any combination of steps, 1 at a time, 2 at a time, etc. but NO touching the hand rail or stairs with your hands or arms on the way up! Hand rail use is encouraged on the descent.
1 Round equals bottom to top to bottom.
Post rounds and any portion of the final round completed to comments.
Monday, January 31, 2011
Monday 1/31/11
As many rounds as possible in 20 minutes of:
6 Deadlifts (225 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (1.5 pood)
Row 200m
Post time to comments.
6 Deadlifts (225 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (1.5 pood)
Row 200m
Post time to comments.
Saturday, January 29, 2011
Friday 1/28/11
Conduct Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Row
Rest 1 minute between rounds.
Post fastest and slowest rounds completed to comments.
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Row
Rest 1 minute between rounds.
Post fastest and slowest rounds completed to comments.
Tuesday, January 25, 2011
Wednesday 1/26/11
Conduct 5 rounds of the following, decrease reps by 10 each round w/ 10 being the lowest amount:
10 Burpees
20 Pull-Ups
30 Kettlebell Swings (1.5 pood)
40 Lunges
500m row
For example, 2nd round = 10 Burpees, 10 Pull-Ups, 20 KB Swings, 30 Lunges, 400m row; 4th round = 10 Burpees, 10 Pull-Ups, 10 KB Swings, 10 Lunges, 200m row.
Post load for shoulder press and time on 2nd half to comments.
10 Burpees
20 Pull-Ups
30 Kettlebell Swings (1.5 pood)
40 Lunges
500m row
For example, 2nd round = 10 Burpees, 10 Pull-Ups, 20 KB Swings, 30 Lunges, 400m row; 4th round = 10 Burpees, 10 Pull-Ups, 10 KB Swings, 10 Lunges, 200m row.
Post load for shoulder press and time on 2nd half to comments.
Monday, January 24, 2011
Monday 1/24/11
Conduct Tabata Intervals (8 x 20sec work / 10 sec rest) of the following exercises with 1 minute rest between exercises:
Pull-Up
Push-Up
Squat
Sit-Up
Row
Count the fewest number of reps completed in any of the eight rounds (calories for the row) and add them together to determine total score. Post score to comments.
Pull-Up
Push-Up
Squat
Sit-Up
Row
Count the fewest number of reps completed in any of the eight rounds (calories for the row) and add them together to determine total score. Post score to comments.
Saturday, January 22, 2011
Friday, January 21, 2011
Friday 1/21/11
Conduct 5 rounds for time of:
10 Pull-Ups
15 GHD Sit-Ups
20 Box Jumps (24in)
Post time to comments.
10 Pull-Ups
15 GHD Sit-Ups
20 Box Jumps (24in)
Post time to comments.
Wednesday, January 19, 2011
Hero Tribute - Thursday 1/20/11
On 20 January 2007, after months of working side by side with Iraqi Police forces, 1LT Jacob Fritz was abducted by Al Qaeda operatives posing as U.S. Forces who infiltrated his small outpost in southern Iraq. Jacob was a 2005 graduate of USMA and was serving as a Military Transition Team Leader while assigned to the 4th BCT, 25th Infantry Division (Airborne).
While deployed to Iraq, Jacob was stationed at FOB Kalsu, named in honor of 1LT Robert James Kalsu, a platoon leader in the 101st Airborne Division killed by mortar fire near the Ashau Valley, Vietnam on 21 July 1970.
Today's workout was developed by CrossFit Football in honor or 1LT Kalsu:
Every minute on the minute conduct:
5 burpees
Max Rep Thrusters (135lb)
Continue until you reach 100 total Thrusters. Scale weight as necessary.
Honor and remember... continue the fight.
Tuesday, January 18, 2011
Wednesday 1/19/11
For time:
21-15-9 Rep rounds of:
Push Press (95lb)
Knees to Elbows
15-12-9 Rep rounds of:
Front Squat (95lb)
Box Jumps (24in)
9-6-3 Rep rounds of:
Thruster (95lb)
Sumo Deadlift High-Pull (95lb)
Post time to comments.
21-15-9 Rep rounds of:
Push Press (95lb)
Knees to Elbows
15-12-9 Rep rounds of:
Front Squat (95lb)
Box Jumps (24in)
9-6-3 Rep rounds of:
Thruster (95lb)
Sumo Deadlift High-Pull (95lb)
Post time to comments.
Monday, January 17, 2011
Tuesday 1/18/11
21-15-9 Rep rounds for time of:
Bench Press (Bodyweight)
Pull-Ups
Post time and load to comments. Compare to Monday 8/16/10.
Bench Press (Bodyweight)
Pull-Ups
Post time and load to comments. Compare to Monday 8/16/10.
Monday 1/17/11
21-15-9 Rep rounds for time of:
Thruster (95lb)
Pull-Up
Post time to comments. Compare to Monday 9/20/10.
Thruster (95lb)
Pull-Up
Post time to comments. Compare to Monday 9/20/10.
Saturday, January 15, 2011
Friday, January 14, 2011
Friday 1/14/11
For Time:
Row 500m
Then 7 rounds:
7 OHS 95/65
7 GHD Sit Ups
7 Thrusters
7 Pull Ups
500m Row
Post time to comments.
Post time to comments.
Wednesday, January 12, 2011
Wednesday 1/12/11
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
Post rounds completed to comments.
Row 250 meters
25 Push-ups
Post rounds completed to comments.
Tuesday, January 11, 2011
Tuesday 1/11/11
Conduct for time:
50-40-30-20-10
Sit-Ups
Double Unders (Substitute 3x singles)
Rest as needed, then
Conduct Five Rounds for time:
7 Pull-Ups
7 Power Snatch (95lb)
7 Burpees
Post times for each workout to comments.
50-40-30-20-10
Sit-Ups
Double Unders (Substitute 3x singles)
Rest as needed, then
Conduct Five Rounds for time:
7 Pull-Ups
7 Power Snatch (95lb)
7 Burpees
Post times for each workout to comments.
Monday, January 10, 2011
Saturday, January 8, 2011
Friday, January 7, 2011
Friday 1/7/11
For time:
Row 1000m
30 Back Squats (155lb)
100 Double Unders (substitute 4x singles)
Post time to comments.
Row 1000m
30 Back Squats (155lb)
100 Double Unders (substitute 4x singles)
Post time to comments.
Wednesday, January 5, 2011
Tuesday 1/4/11
As Many Rounds As Possible in 20 Minutes of:
10 Push Press (75lb)
10 KB Swings (1.5 pood)
10 Box Jumps (24in)
Post rounds completed to comments.
10 Push Press (75lb)
10 KB Swings (1.5 pood)
10 Box Jumps (24in)
Post rounds completed to comments.
Monday, January 3, 2011
Monday 1/3/11
Conduct 3 rounds for time:
400m Row
30 Overhead Squats (75lb)
21 Pull-Ups
Post time to comments.
400m Row
30 Overhead Squats (75lb)
21 Pull-Ups
Post time to comments.
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