Monday 3/1/10

For Time

25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Squats

Substitute jumping pull-ups or push-ups on knees as needed

post time to comments

Saturday 2/27/10 - Sunday 2/28/10

Rest Days.

Friday 2/26/10

Fight Gone Bad - A Crossfit.com original

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Conduct three rounds total. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. After each minute, move immediately to next station. One point is given for each rep, except on the rower where each calorie is one point.

Substitute mountain-climbers for Row if you don't have access to a machine.

Post total points to comments.

Thursday 2/25/10

Neuro-Distraction

For time:

100 Burpees

Post time to comments.

Wednesday 2/24/10

Run 5k

Post time to comments

Tuesday 2/23/10

Three Bars of Death

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift (1.5x Body Weight / Body Weight)
Bench press (Body Weight / .7x 1RM)
Clean (.75x Body Weight / .5x Body Weight)

The Rx weight on the left is recommended for anyone that feels comfortable with all of the exercises. Use the recommendations to the right or scale as you feel appropriate. Set up each of the bars and then push through the workout as fast as possible, resting only as necessary.

Post weight used and time to comments.

Monday 2/22/10

Every minute on the minute, for 10 minutes

Perform

3 Power Cleans @ 65-70% of 1RM
6 Ball Slams (Heaviest Med Ball you can find)

For every rep you don't get to do 3 burpees after the 10 minutes (go straight into power cleans at the minute mark)

Then

3 Rounds of

Max Reps in 1min of Push-ups
Rest 1min

Saturday 2/20/10 - Sunday 2/21/10

Rest Days.

Ruck march at 0830 Saturday for the chosen few.

If you need a workout over the weekend, catch up on any missed over the week.

Get ready for some fun next week!

Friday 2/19/10

Front Squat

3-3-3-3-3

Post Loads to comments.

Thursday 2/18/10

For Time:

21-15-9

Bench Press
Dips

Perform Bench Press at 75% of 1 Rep Max

Post time to comments

Wednesday 2/17/10

'PT Test Prep....except harder'

For time:

Run 800m
100 Burpees
100 Knees to Elbows
Run 800m

Post time to comments

Tuesday 2/16/10

"Any Means Necessary"

For time:

Move 2500lbs from ground to overhead
Rest 2min
Move 2000lbs from ground to overhead
Rest 90sec
Move 1500lbs from ground to overhead
Rest 1 min
Move 1000lbs from ground to overhead
Rest 30sec
Move 500lbs from ground to overhead

For a total of 7500lbs

Post time (with rest subtracted out) to comments

It's your choice of lift and weight to use

For instance if you used 95lb you would have to do 27 lifts to move 2500lbs; 115lbs would be 22 lifts; 135lbs would be 19 lifts

You can use a clean and jerk, a snatch, a deadlift-hang-clean-push press combo.....whatever you need

If you need to scale skip the 2500lb and move 5000lbs, or skip the 2500 and 2000 and move 3000lbs

Monday 2/15/10

Your Choice of

4x500m Row
Rest as needed between efforts (no more than 5min)
Goal is best 2000m time

OR

4x600m Sprint
Rest as needed
Goal is best 2400m

Post choice and time to comments

Saturday 2/13/10 - Sunday 2/14/10

Rest Days.

Friday 2/12/10

"Pyramid of Brutality"

For Time:

1 Power Clean, 155lb
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

Thursday 2/11/10

So I decided to let my girlfriend come up with today's workout. This is what we get.

Alabama Slamma'

5 rounds for time of:

400m Run
30 Box Jumps
30 Wall Ball Shots


Post time

Wednesday 2/10/10

Beware of Falling Snow!

For Wednesday, with the 2nd round of impending doom, I've come up with something that keeps us all inside (and maybe will help get us ready for upcoming APFT, PRT, etc.)

Max Reps in 2 min. of Pull-ups
Rest 1 minute
Max Reps in 2 min. of Push-ups
Rest 1 minute
Max Reps in 2 min. of Sit-ups
Rest 1 minute
Max Reps in 2 min. of Jumping Squats
Rest 1 minute
Max Reps in 2 min. of Burpees
Rest 1 minute
Max Reps in 2 min. of Knees to Elbows

Post totals to comments

As always, modify if necessary. If you don't have access to a pull-up bar or some gym equipment substitute Burpees for the pull-ups (so yeah, burpees x2) and sit-ups again for Knees to Elbows

Tuesday 2/9/10

So if you can find a place, exam or not, we're going to do another "Hero" work-out from crossfit.com.

This workout is "Daniel" after SFC. Daniel Crabtree who was killed in Al Kut, Iraq on June 8, 2006.

The workout is as follows:

For Time:

50 Pull-ups
Run 400m
21 Thrusters, 95lb
Run 800m
21 Thrusters, 95lb
Run 400m
50 Pull-ups

Post time to comments.

Monday 2/8/10

Perform as many rounds as possible in 20 minutes of

5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments

Saturday 2/6/10 - Sunday 2/7/10

Rest Days.

Friday 2/5/10

Snow Day Spectacular

As Many Rounds As Possible (AMRAP) in 20 Minutes of the following:

10 Tuck Jumps (Jump and tuck your legs up as high as possible)
15 Push-Ups
20 Sit-Ups

Post total number of rounds completed to comments.

Thursday 2/4/10

Shoulder Press 1-1-1-1
Push Press 1-1-1-1
Push Jerk 1-1-1-1

Post Loads to Comments

Wednesday 2/3/10

Groundhog Special:

Do 1 Burpee Pull-up

Repeat 99 times.

Post time to comments.

Tuesday 2/2/10

Groundhog special:

Conduct 1 Wallball shot (20lb ball)

Repeat 149 times.

Post time to comments.