"Helen"
3 Rounds for time:
400m Run
21 KB Swings
12 Pull Ups
Wednesday, February 25, 2009
Tuesday, February 24, 2009
I PUT THE F IN PHYSICAL
Warm Up:
400m Run (Leisurely)
15 Air Squats
15 Push Ups
15 Tuck Jumps
15 Burpee Kickbacks
15 Burpees
Static Stretches
Dynamic Stretches
400m Run (Max Effort)
"Century Burpees"
100 Burpees, for time
For those who are even harder *BONUS*:
10x100m Run
Rest as needed.
Post burpee time to comments.
Brandon will be supervising the workout today. I cannot be there and Charlie is out of town. I hope you guys have a great one!
400m Run (Leisurely)
15 Air Squats
15 Push Ups
15 Tuck Jumps
15 Burpee Kickbacks
15 Burpees
Static Stretches
Dynamic Stretches
400m Run (Max Effort)
"Century Burpees"
100 Burpees, for time
For those who are even harder *BONUS*:
10x100m Run
Rest as needed.
Post burpee time to comments.
Brandon will be supervising the workout today. I cannot be there and Charlie is out of town. I hope you guys have a great one!
Monday, February 23, 2009
now that's G
As Many Rounds As Possible in 20 Minutes:
Row 250m
Sumo Deadlift High Pull, 21 Reps
Pull Ups, 15 Reps
Post rounds to comments.
Row 250m
Sumo Deadlift High Pull, 21 Reps
Pull Ups, 15 Reps
Post rounds to comments.
Friday, February 20, 2009
Thursday, February 19, 2009
CATALYST FOR IMPROVEMENT
"Range Ball"
In the amount of jumps it took you to broad jump 20m, complete that same amount of reps of a “Range Ball”. One cycle of broad jumps and range ball comprises one round. Complete as many rounds in 20 minutes as possible.
1 Range Ball = 1 Med-Ball Clean, 1 Wall-Ball, 1 Ball-Slam
Post rounds to comments.
In the amount of jumps it took you to broad jump 20m, complete that same amount of reps of a “Range Ball”. One cycle of broad jumps and range ball comprises one round. Complete as many rounds in 20 minutes as possible.
1 Range Ball = 1 Med-Ball Clean, 1 Wall-Ball, 1 Ball-Slam
Post rounds to comments.
Wednesday, February 18, 2009
Dynamic Work
"Sandy"
As Many Rounds as Possible in 20 minutes:
5 Pull Ups
10 Push Ups
15 Squats
250m Row
Post rounds to comments
As Many Rounds as Possible in 20 minutes:
5 Pull Ups
10 Push Ups
15 Squats
250m Row
Post rounds to comments
Tuesday, February 17, 2009
Better than BIG
Back Squat
3-3-3-3-3-3-3-3-3-3
Rest 5-10 Minutes
3 Rounds for time:
100m Run
20 Pull Ups
30 Tuck Jumps
Post max load and time to comments.
3-3-3-3-3-3-3-3-3-3
Rest 5-10 Minutes
3 Rounds for time:
100m Run
20 Pull Ups
30 Tuck Jumps
Post max load and time to comments.
Monday, February 16, 2009
Saturday, February 14, 2009
Friday, February 13, 2009
Thursday, February 12, 2009
Body Movin'
"Linda"
For time:
150 Wall Ball Shots
Post time to comments.
Please take note that CrossFit will be cancelled this Friday and Saturday (2/13 - 2/14). We will be posting workouts for these days that can be done at home (no equipment necessary). This would be a great opportunity for some of you to try the Studio Cycle and Yoga class on Saturday morning!
For time:
150 Wall Ball Shots
Post time to comments.
Please take note that CrossFit will be cancelled this Friday and Saturday (2/13 - 2/14). We will be posting workouts for these days that can be done at home (no equipment necessary). This would be a great opportunity for some of you to try the Studio Cycle and Yoga class on Saturday morning!
Wednesday, February 11, 2009
Who's Got Guts?
Complete the following, for time:
1 mile Run
100 Pull Ups
200 Push Ups
Partition everything as necessary.
Post time to comments.
Please take note that CrossFit will be cancelled this Friday and Saturday (2/13 - 2/14). We will be posting workouts for these days that can be done at home (no equipment necessary). This would be a great opportunity for some of you to try the Studio Cycle and Yoga class on Saturday morning!
1 mile Run
100 Pull Ups
200 Push Ups
Partition everything as necessary.
Post time to comments.
Please take note that CrossFit will be cancelled this Friday and Saturday (2/13 - 2/14). We will be posting workouts for these days that can be done at home (no equipment necessary). This would be a great opportunity for some of you to try the Studio Cycle and Yoga class on Saturday morning!
Tuesday, February 10, 2009
What It Do?
"Bear Complex"
7 Sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds, rest between rounds as needed.
Post load to comments.
Please take note that CrossFit will be cancelled this Friday and Saturday (2/13 - 2/14). We will be posting workouts for these days that can be done at home (no equipment necessary). This would be a great opportunity for some of you to try the Studio Cycle and Yoga class on Saturday morning!
7 Sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds, rest between rounds as needed.
Post load to comments.
Please take note that CrossFit will be cancelled this Friday and Saturday (2/13 - 2/14). We will be posting workouts for these days that can be done at home (no equipment necessary). This would be a great opportunity for some of you to try the Studio Cycle and Yoga class on Saturday morning!
Monday, February 9, 2009
You Are What You Eat
As Many Rounds as Possible in 20 minutes:
250m Row
21 Sumo Deadlift High Pull
15 Pull Ups
Post rounds and partial rounds to comments.
Please take note that CrossFit will be cancelled this Friday and Saturday (2/13 - 2/14). We will be posting workouts for these days that can be done at home (no equipment necessary). This would be a great opportunity for some of you to try the Studio Cycle and Yoga class on Saturday morning!
250m Row
21 Sumo Deadlift High Pull
15 Pull Ups
Post rounds and partial rounds to comments.
Please take note that CrossFit will be cancelled this Friday and Saturday (2/13 - 2/14). We will be posting workouts for these days that can be done at home (no equipment necessary). This would be a great opportunity for some of you to try the Studio Cycle and Yoga class on Saturday morning!
Saturday, February 7, 2009
Measurable Success
CrossFit Total
Back Squat, 1 Rep
+
Shoulder Press, 1 Rep
+
Deadlift, 1 Rep
=
CrossFit Total
Post loads to comments.
Back Squat, 1 Rep
+
Shoulder Press, 1 Rep
+
Deadlift, 1 Rep
=
CrossFit Total
Post loads to comments.
Friday, February 6, 2009
TEAM FUN
"Team Broomstick Mile"
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Squat Cleans
400m Run
50 Snatches
400m Run
All of this work, except for the runs is done with a dowel. The moves are done in synchrony and the run is kept to the pace of the slowest runner. Every rep is done together!
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Squat Cleans
400m Run
50 Snatches
400m Run
All of this work, except for the runs is done with a dowel. The moves are done in synchrony and the run is kept to the pace of the slowest runner. Every rep is done together!
Thursday, February 5, 2009
Adversity Reveals Character
"Kelly"
5 Rounds, for time:
400m Run
30 Box Jumps
30 Wall Ball Shots
Post time to comments.
5 Rounds, for time:
400m Run
30 Box Jumps
30 Wall Ball Shots
Post time to comments.
Wednesday, February 4, 2009
Pain of Discipline...
7 rounds, for time:
7 DB Squat Clean
7 DB Front Squat
7 DB Push Jerk
Post time to comments.
7 DB Squat Clean
7 DB Front Squat
7 DB Push Jerk
Post time to comments.
Tuesday, February 3, 2009
Monday, February 2, 2009
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