Metcon:
30-20-10
Pushup
KB Swings
Wednesday, 31 March 2010
Tuesday, 30 March 2010
A New Dawn
Strength:
Max KB swings in 5 mins;
Max Double Unders in 3 mins
Metcon:
AMRAP in 15 mins of:
5 Shoulder Press 40/30kg
5 Power Clean 40/30kg
5 Deadlift 40/30kg
Sunday, 28 March 2010
Muscle Ups
FRIDAY 100326
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 091005.
Thursday, 25 March 2010
Wednesday, 24 March 2010
Pull, Jump & Sit
TUESDAY 100323
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Post time to comments.
Monday, 22 March 2010
Dead Lifts & Double Unders
MONDAY 100322
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Post time to comments.
Sunday, 21 March 2010
Thursday, 18 March 2010
Monday, 15 March 2010
Tabata Squats
20 seconds of squats
followed by 10 seconds of rest
8 rounds
Lowest score on any of the rounds is your score
Wednesday, 10 March 2010
Helen
SUNDAY 100307
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Thursday, 4 March 2010
Wednesday, 3 March 2010
Body Weight Madness
SATURDAY 100227
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 Sit-ups
Post time to comments.
Saturday, 20 February 2010
Chipper Games WOD
MONDAY 100215
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Post time to comments.
Top men's times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).
Top women's times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).
Wall Ball Pull up Couplet
WEDNESDAY 100210
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
Post time to comments.
Wednesday, 10 February 2010
Monday, 8 February 2010
Monkey Business
Familiarise with new bars and equipment.
Dips using kip. Knees to chest (caterpillar style).
Inverted hangs, drop out or unwind.
L-sits.
Jump up to chin bar, try chest to bar PU's.
Develop calluses and rip blisters.
Friday, 5 February 2010
Kelly
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Monday, 1 February 2010
Thrust, Muscle and Run
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Post time to comments.
Sunday, 31 January 2010
Sunday Session
20 Pull Ups
20 Push Ups
600m Run
20 Dips
20 Box Jumps
20 Squats
600m Run
20 6kg KB Swings
20 16kg KB DL
20 Sit Ups
600m Run
Friday, 29 January 2010
Bodyweight Endurance
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.
Monday, 25 January 2010
Rows and Thrusters
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
Post time to comments.
Sunday Repeat
2 rounds for time
10 Walking lunges 5kg OH
10 Pull ups
10 Sit ups
Run 300m
10 Box jumps
10 KB Deadlift 40kg
10 Push ups
Run 300m
10 Seated dips
10 16kg KB swings
10 Squats
Run 300m
Thursday, 21 January 2010
Monday, 18 January 2010
Fight Gone Bad
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Squats Gone Bad
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post results to comments.
Thursday, 14 January 2010
Handstands
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
Post total time to comments MINUS the six minutes of static handstands.
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