Conduct 4 rounds each for time of:
400m sprint
Rest 3 minutes between sprints.
Post time per round to comments.
Tuesday, May 31, 2011
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
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