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.
Monday, January 31, 2011
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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