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Date Workout
20020131 Row 2000 meters Rest for 2000 meter time. Row 1000 meters Rest for 1000 meter time. Row 500 meters ORRun 800 meters Rest for 800 meters time. Run 400 meters. Rest for 400 meters time. Run 200 meters. __________________ "Why is it that a guy with a 95 pound deadlift and 6 pull-ups is the first to worry about developing his grip?" - Coach Greg Glassman Paleo Diet recipes: http://www.panix.com/~paleodiet/list/ Cool!
20020131 For time: 50 Push-ups 50 Pull-ups 75 Sit-ups 75 Kettlebell Swings, 1 "pood" kettlebell (16kg) 150 Air SquatsPerform in any order. The idea is to perform each in as few sets as possible. All of the reps from each exercise do not have to be completed before starting some from another exercise. Keep track of the reps and tally the total sets to completion. Note time to completion. Final score is total number of sets multiplied by time in minutes to completion.Notes: 1. One possible approach is to perform a near max set of push-ups, go on to the pull-ups, do the same with the sit-ups, etc. After the squats, go back to the push-ups and run through the list again finishing as much as you can at each exercise. 2. Seven sets total in ten minutes for a "70" is an excellent score! ____________________"Great works are performed not by strength but by perseverance." - Samuel Johnson We've been here before, but this site is so rich with worthwhile diet information that we've got to come back: http://www.panix.com/~paleodiet/
20020130 Row 2000 meters Rest for 2000 meter time. Row 1000 meters Rest for 1000 meter time. Row 500 meters ORRun 800 meters Rest for 800 meters time. Run 400 meters. Rest for 400 meters time. Run 200 meters. __________________ "Why is it that a guy with a 95 pound deadlift and 6 pull-ups is the first to worry about developing his grip?" - Coach Greg Glassman Paleo Diet recipes: http://www.panix.com/~paleodiet/list/ Cool!
20020129 Complete as many rounds in 20 minutes as you can of: Deadlift 5RM 2 Rope climb ________________ "When I try to hit home runs, my swing goes to pot." - Dean Palmer Mike has turned his garage into a world class strength and conditioning facility: http://www.mikesgym.org/
20020128 Bike ten minutes, hard. Rest five minutes. From a standing start, with a dumbbell, perform a Turkish Get-up. On returning to the stand, perform five one -armed, overhead squats, switch arms and repeat with the other arm. This is one set. Repeat with heavier dumbbell. Perform seven sets in this manner. Bike ten minutes, hard. _________________ "There's no such thing as coulda, shoulda, and woulda. If you shoulda and coulda, you woulda done it." - Pat Riley Read about Istan Balyi's long term athletic development model and the ten year ten thousand hour rule to elite athleticism. http://www.coach.ca/a-test/V8N1_e.pdf
20020127 Rest day
20020126 Rest day
20020125 Five rounds for time of: 15 Back/Hip Extension 15 Sit ups 10 Pull ups 10 Dips 1 mile Bike ___________________ "World records are only borrowed." - Sebastian Coe Checkout the layout of the new CrossFit facility: http://www.ihpra.org/imagesa/gymn.jpg
20020124 Three rounds of: Jump Rope "double-unders"; 2 minutes Rest 30 seconds. Powerclean bodyweight, max reps, no rest. Rest 5 minutes.Notes: 1. If you can't double under then jump hard, high, and fast. 2. If you can't powerclean your bodyweight then use less weight (duhhhh..) 3. No rest on the powercleans implies that you don't put the weight down, though you may pause at hang or rack. ___________________ "There are no winners, only survivors." - Frank Gifford High intensity weight training more "aerobic" than aerobics? http://www.mikementzer.com/aerobic.html This is far from a technical article; it's written by and for bodybuilders
20020123 Row 1 minute at sub 1:30/500 meter pace, Row 1 minute at 2:00/500 meter pace alternating for ten minutes. Rest as needed. 45 pound Push press, 30 seconds, max reps. Rest 2 minutes. 45 pound Push press 60 seconds, match 30 second effort's rep count. Rest 2 minutes. 45 pound Push press 90 seconds, again match 30 second effor'ts rep count. Rest 2 minutes. 45 pound Push press120 seconds, again match 30 second effort's reps count. Rest as needed. Row 1 minute at sub 1:30/500 meter pace, Row 1 minute at 2:00/500 meter pace alternating for ten minutes. ___________________ "You can learn little from victory. You can learn everything from defeat." - Christy Mathewson
20020122 20 Back squat Rest 5 minutes Run 800 meters Rest 5 minutes Tabata Squat (20 seconds on/10 seconds off X 8) Rest 5 minutes Run 800 meters Rest 5 minutes 20 Overhead squat ____________________ Show me a guy who's afraid to look bad, and I'll show you a guy you can beat every time." - Lou Brock An apple a day will keep the doctor away! From Cornell University: http://www.news.cornell.edu/releases/June00/AntiCancerApple.bpf.html
20020121 24 inch Box jump, 25 reps 25 Pull-ups Rest 22 inch Box jump, 25 reps 20 Pull-ups Rest 20 inch Box jump, 25 reps 15 Pull-ups RestRepeat each of the three couplets.Notes: 1. Complete the pull-ups in as few sets as possible. 2. Compare the time for the first three couplets to the second three _____________________ "People who enjoy what they are doing invariably do it well." - Joe Gibbs The venerable Dr. Hatfield here describes his training regimen for Evander Holyfield. The great advantage that Dr. Hatfield brought to Evander's game is the realization that boxing is anaerobic not aerobic sport. The periodizaton scheme was of minor import. http://www.sportsci.org/news/news9709/hatfield.html Sadly, what Dr. Hatfield artculates in the first three paragraphs of this article is critical yet not understood by nearly all in the mixed martial arts community.
20020120 Rest day
20020119 Rest day
20020118 Complets as many rounds in 20 minutes as you can of: Powerclean/Push-press 5RM load ___________________ “Basketball, Volleyball, Wrestling, Boxing, and Football are each by large preponderance anaerobic not aerobic sports. Knowing and understanding this distinction is the first step to responsible, effective coaching.” - Coach Glassman
20020117 Complete as many rounds in 20 minutes as you can of: 400 meter Run 10 Pull Ups ___________________ “Few understand the overwhelming importance of anaerobic exercise to general fitness.” - Coach Glassman
20020116 Complete as many rounds in 20 minutes as you can of: Tabata Squats 50 Sit ups ____________________ “Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you’ll be getting a ten minute headstart ” - Coach Glassman
20020115 Complete as many rounds in 20 minutes as you can of: 7 Bench press; body weight 1 Rope climb ____________________ “The cost of regular extended aerobic training is decreased speed, power, and strength.” - Coach Glassman
20020114 Complete as many rounds in 20 minutes as you can of: 15 Power cleans; 20 RM load 400 meter Run ___________________ “An athlete diminished by excessive aerobic training is slow and weak. At CrossFit we call that state, “spun-down.” - Coach Glassman
20020113 Rest day
20020112 Rest day
20020111 Three rounds for time of: 45 pound Front squat, 50 reps 20 Pull ups 20 DipsNotes: 1. Rest only where continuing is physically impossible. 2. If you can't complete the pull-ups or dips in one set break it into several with minimal rest. 3. Squat to a 10" box or platform. ___________________ "Forget about style; worry about results." - Bobby Orr
20020110 Complete as many rounds in 20 minutes as you can of: 24 inch Box jump, 15 reps 20 Sit upsNotes: 1. Give yourself one point for each round. 2. Add two points if you puke. ___________________ "It's unbelievable how much you don't know about the game you've been playing all your life." - Mickey Mantle
20020109 1000 meter Row Snatch 10-10-10-10-10 reps 1000 meter Row ___________________"It's great to win, but it's also great fun to be in the thick of any truly well and hard-fought contest against opponents you respect, whatever the outcome." - Jack Nicklaus World Class Coaching has produced two outstanding videos on Olympic Weightlifting. Here is their site: http://www.worldclasscoachingllc.com/side.html
20020108 Have a partner gently assist you through twenty consecutive muscle-ups. Switch. Repeat.Notes: 1. The most effective spotting/assisting technique is to lift from the bottom of the feet or about the ribs. 2. This is REALLY tough. Potentially for both. ___________________ "Luck is what happens when preparation meets opportunity." - Darrell Royal
20020107 Deadlift 5-3-1-3-5 reps Run 1 mile Deadlift 5-3-1-3-5 repsNotes: 1. Pick challenging loads for each of the first five deadlift sets. 2. Rest as needed before and after the run. 3. Run the mile for time, i.e., hard and fast. 4. Try to duplicate the loads for the second five sets of deadlift. ___________________ "I'm proof that great things can happen to ordinary people if they work hard and never give up." - Orel Hershiser
20020106 Rest day
20020105 Rest day
20020104 Complete 3-5 rounds of: 800 meter Run 15 Powercleans Rest ___________________ "Concentration is why some athletes are better than others...... You develop that concentration in training. You can't be lackadaisical in training and concentrate in a meet." - Edwin MosesInterestingly, it may be that Black dominancy in long distance running may be due to a greater reliance on high intensity training. Surprise, surprise! http://www.pponline.co.uk/encyc/0416.htm
20020103
20020228 Move through this circuit slowly, but steadily, for as long as you can: 1 Rope Climb 4 Ring dips 10 Back Extensions 10 Sit-upsNotes: 1. Anyone good for a full hour of movement? _____________________ "We all choke. You're not human if you haven't." - Curtis Strange Cholesterol researcher Uffe Ravnskov's "Cholesterol Myth # 4: http://www.ravnskov.nu/myth4.htm
20020227 For time: 1 mile Bike 75 pound Thrusters, 20 reps 1 mile Bike 75 pound Thrusters, 20 repsRest fifteen minutes.For time: 500 meter Row 75 pound Powerclean, 20 reps 500 meter Row 75 pound Powerclean, 20 repsNotes: 1. We call this "back to back fights." Sub 7 minutes for each is a good time; sub 6 is amazing ______________________ "Most games are lost, not one." - Casey Stengel Dr. Ravnskov's Cholesterol Myth #3: http://www.ravnskov.nu/myth3.htm
20020226 Rest day
20020225 Seven rounds of: 3 Deadlift 3 Bench press ____________________ "Concentration, Confidence, Competitive Urge, Capacity for Enjoyment." - Arnold Palmer's "4 C's of playing a better golf game" This is the second of Dr. Ravnskov's "Cholesterol Myths": http://www.ravnskov.nu/myth2.htm
20020224 Three to five rounds of: 65 pound Powerclean, 20 reps 400 meter Run 65 pound Powerclean, 20 reps Rest.Notes: 1."Sandbag" the first and try to improve the time on each of two to four subsequent rounds. Not easy. 2. Ladies, children, and neophytes: 65 pounds is a fit-man's load for this workout. Reduce the weight if all twenty reps cannot be performed rapidly, consistently, and with fluidity. ___________________ "Any time you try to win everything, you must be willing to lose everything." - Larry CsonkaCheck out "Torson" from the official Salt Lake City 2002 website. Spend time in the hip - front and back - deep and superficially. Understanding the hip is the starting point for understanding all of human kinetics. http://www.saltlake2002.com/x/f/frame.htm?u=/x/m/int/torson/TorsonComplete/TorsonMainNav.html
20020223 Can you perform this sequence every minute on the minute for thirty minutes?Straight arm, straight body, straight leg pull to inverted hang on pull-up bar. Lower to normal hang and perform 1 pull-up. Lower to hang and pull knees to elbows. Drop and perform 7 squats. Drop to floor and perform three push-ups.Notes:1. Count total circuits completed within thirty minutes. 2. Straight-straight-straight pull to inverted hang is tough curl up enough to more readily pull to inverted hang then extend the body and lower back to normal hang "straightened out." 3. Incidentally, this is a whole body workout of immense practicality. ___________________ "You have no control over what the other guy does. You only have control over what you do." - AJ Kitt Let's look at Dr. Ravnskov's "Cholesterol Myths" one myth at a time. Today, Myth #1: http://www.ravnskov.nu/myth1.htm Dr. Ravnskov is a world renowned authority on the causes of coronary heart disease. Many, if not most, athletes aren't currently concerned about coronary heart disease, but the best time to give thought to the matter is long before becoming symptomatic
20020222 Rest day
20020221 Deadlift 1-1-1-1-1-1-1-1-1-1, repNotes: 1. Start light - go heavy. 2. Rest as needed between sets. 3. Stretch and stay warm between sets. __________________ "Athletics should reduce stress, not increase it." - Mark AllenDr. Calvin's "Theory of Throwing and Human Evolution": http://www.williamcalvin.com/throwing.html
20020220 1 mile Bike Rest as needed. 20 inch Box jump, 50 reps. Rest as needed. 20 pound Wallball, 50 shots Rest as needed. Jumping pull-ups, 100 reps.Notes: 1. Add time from all four efforts. 2. Jumping pull-ups are performed starting with about fifteen to twenty degrees of flexion in the arm and then jump to chin over bar. __________________ "You learn you can do your best even when it's hard, even when you're tired and maybe hurting a little bit. It feels good to show some courage." - Joe Namath An interview with Dr. Loren Cordain an outspoken advocate of the Paleolithic Diet: http://chetday.com/cordaininterview.htm
20020219 20 Pull ups 5 Dips 15 Pull ups 10 Dips 5 Pull ups 20 DipsNotes: 1. Move quickly from pull-ups to dips then rest before next pairing. 2. Can you make two, three rounds of this circuit? ___________________ "Once you can establish an aggressive mental attitude, you can turn your attention to correct technique." - Tony Gwynn Paleolithic Nutrition: http://www.direct-ms.org/paleolithic_nutrition.html
20020218 Rest day
20020217 Back sqaut 3-3-3-3-3-3-3-3-3-3, repsPace as needed. ________________ "No matter how good you are there's a lot of luck involved." - Reggie Miller Let's take another swing at the vegetarians: http://www.beyondveg.com/ Fun site!
20020216 Five rounds, 21-18-15-12 and 9 reps, for time of: Back Extensions Pull ups Sit ups Dips Notes: 1. This is 5 "super" sets. Move from Back Extension through to Dips with no rest. 2. After completion of all four exercises for each set, rest as needed. ____________________ "Losing is no disgrace if you've given your best." - Jim Palmer The psychology of idealistic diets: http://www.beyondveg.com/cat/psych/index.shtml
20020215 800 meter Run Rest 5 minutes 500 meter Row Rest 5 minutes. 20 pound Wallball, 50 shots. REST 5 minutes. 1 mile BikeNotes: 1. Add times for all four efforts. 2. Wallball reps come from full squat and shot is two feet over reach. ___________________ "Nobody does it [climbs mountains] for scientific reasons. Science is used to raise money for the expeditions, but you really climb for the hell of it." - Sir Edmund Hillary
20020214 Rest day
20020213 Back squat 5-3-1-3-5, reps Bench press 5-3-1-3-5, reps Deadlift 5-3-1-3-5, repsNotes. 1. Load up! ____________________"The distinction we make between resistance training and metabolic training ("cardio") may seem clear to us, but nature honors no such distinction." - Coach Greg Glassman A carbohydrate - cancer connection, interesting and plausible: http://www.paleodiet.com/cancer.txt
20020212 Five rounds each for time of: 400 meter Run 20 Thrusters; 1/2 body weight 15 Pullups 20 Sit ups Rest as needed. Notes: 1. Time each pass. ___________________ "I don't ever look back. I look forward." - Steffi Graf Loren Cordain's food pyramid - a substantial improvement over the USDA's: http://www.paleofood.de/ENGPaleo/ENGPyramids/engpyramids.html
20020211 Rest day
20020210 Muscle ups 3-3-3-3-3-3-3-3-3-3, repsNotes: 1. If you've not been able to perform the muscle-up yet, have someone spot/assist you. 2. Rest as needed between sets. _________________ "If you have confidence, you have patience. Confidence, that is everything." - Ilie Nastase
20020209 Back squat 5-5-5-3-3-3-1-1-1 repsNotes: 1. Load up! ___________________ "Football success is desire and speed and intelligence - and desire is 85% of it." - Bud Wilkinson Cholesterol myths by Uffe Ravnskov, PhD, M.D. http://www.ravnskov.nu/cholesterol.htm And...check out our friend Dr. Ravnskov's credentials and list of published research: http://www.ravnskov.nu/uffe.htm
20020208 In any order and within thirty minutes: Row a 1K, max effort. Kettlebell Swing max reps (without stopping). Pull-ups, max reps. Notes: 1. As an indication of the intensity we are looking for and as a challenge, who out there can perform 50 kettlebell swings with 2 "pood" kettlebell, row a 3:10 1K, and perform the 30 pull-ups in one set? If you can you are among the worlds fittest athletes. 2. Submit row time, k'bell reps, and pull-up count for ranking. Entire workout must finish within thirty minutes. First place wins CrossFit T-shirt. __________________ "If you ask a fifty-goal scorer what the goalie looks like, he'll say the goalie's just a blur. But if you ask a five-goal scorer, he'll say the goalie looks like a huge glob of pads. A five-goal scorer can tell you the brand name of the pad of every goalie in the league. I'm seeing the net, he's seeing the pad." - Wayne Gretzky "Eating", an essay by Tom Moody. http://www.sju.edu/~tmoody/eating.htm
20020207 Seven rounds for time of: 5 Pull ups 7 Dips (use rings if you got'em) 1 Rope climb 10 Push ups 12 Back/Hip Extension 15 Sit ups 20 Squats ____________________ "Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even." - Muhammad Ali
20020206 Seven rounds for time of: 5 Pull ups 7 Dips (use rings if you got'em) 1 Rope climb 10 Push ups 12 Back/Hip Extension 15 Sit ups 20 Squats ____________________ "Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even." - Muhammad Ali
20020205 Jump rope for sixty seconds, rest for sixty seconds. Continue this for forty minutes ___________________ "Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you'll be fitter than any world class runner, gymnast, or weightlifter." - Coach Glassman A little history of fitness, the biography of Alan Calvert: http://www.naturalstrength.com/history/acalvert.htm
20020204 Deadlift 5-4-4-3-3-3-2-2-2-2-1-1-1-1-1 reps __________________ "I wish I knew how you could overstate the value of the deadlift." Coach Glassman http://www.protraineronline.com/past/nov15/deadlift.cfm
20020203 Rest day
20020202 Rest day
20020201 Powerclean 10-10-10-10-10-10-10 repsNotes: 1. Max load each set. 1. A set ends when the bar rests on the ground for even a second. Pause at hang or rack positions only ___________________"The most interesting thing about this sport, at least to me, is the activity of preparation - any aspect of preparation for the games. The thrill isn't in the winning, it's in the doing." - Chuck Noll Theodore Roosevelt on "Value of an Athletic Training" from Harper's Weekly, December 23, 1893. http://www.sewanee.edu/amstudies/tr.html
20020331 Three rounds of: 1 mile Run 21 Bench press; body weightNotes: 1.Total time. Rest as needed between 1st, 2nd, and 3rd couplets. 2. Dave McEvoy did this in 5:42.
20020330 Rest day"There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport." - Coach Glassman Goheavy.com's Forums are a valuable source of training information for the Olympic Lifts: http://www.goheavy.com/forums/olympic/.
20020329 Three rounds of: 1 mile Bike 20 Cleans; alternating powerclean and squat clean.Notes: 1. Power clean is pulling bar to racked position whereas squat clean is pulling yourself down to racked position, i.e., catching high and catching low. 2. Rest as and where needed, but not during cleans. 3. Go all out on sprints.
20020328 50 Sit-ups Tabata Front Squats with Olympic Bar 50 Sit-upsNotes: 1. Tabata Interval is 20 seconds of work followed by 10 seconds of rest repeated for 8 intervals. 2. Rest before and after Tabata Squats
20020327 Perform 30 Muscle-ups in thirty minutes.Notes: 1. Have a spotter assist when needed. The idea is to get above the rings at full arm extension with minimal assistance. 2. Two athletes can take turns each completing one muscle-up each minute for thirty minutes.
20020326 Rest day
20020325 Thruster 10-10-10-5-5-5-3-3-3-1-1-1, repsNotes: 1. Take easy pace. 2. Go heavy.
20020324 20 inch box jump, 50 reps 50 Sit Rest 20 inch box jump, 40 reps 40 Sit ups. Rest 20 inch box jump, 30 reps 30 Sit upsNotes:1. Power through first round. Record time. Complete subsequent rounds within same time.
20020323 Three rounds of the couplet: 5 Rope climb; record time Kettlebell swing for time equivalent to Rope Climb effort. Rest as needed.
20020322 Rest day"Most people achieved their greatest successes one step beyond what looked like their greatest failure." -Brian TracyHere from Brad Appleton of M.I.T. is a great primer on stretching: http://web.mit.edu/tkd/html/stretching_toc.html. Spend a few days with this one.
20020321 Three rounds of the couplet: 50 Hang Powerclean, 50 reps 500 meter Row Rest 5 minutes.Notes: 1. Try to complete each round within 150 seconds.
20020320 Five rounds of the couplet: 10 Deadlift 30 Push up Rest 2 minutes.Notes: 1. No rest between deadlift and push-ups. 2. Select max 10 rep load
20020319 Three to five rounds of the couplet: Wall ball 90 seconds, max pace. Pull ups, max reps. Rest 3 minutes.Notes: 1. No rest between wall-ball and pull-ups. 2. If you don't have twenty pull-ups fresh, use assistance on the pull-ups of 1/3 bodyweight.
20020218 Rest dayOther than steroid use I cannot think of a single contribution to athletic performance coming from the sport science community." - Coach Glassman Research shows that high intensity exercise improves neural function. No surprise. http://www.pponline.co.uk/encyc/0093.htm
20020317 For time 20 Muscle upsNotes: 1. Have someone minimally assist on the muscle-ups with a lift from the ankles, hips, or back.
20020316 Five efforts of: 1000 meter RowNotes: 1. Rest equivalent to work period, i.e., rowing time.
20020315 Back squat 10-10-10-10-10-10-10-10-10-10, reps
20020314 Rest day"Perhaps the greatest satisfaction in cycling has been to discover that there are few things you can't do as long as you're willing to apply yourself." - Greg LeMond "Every man's got to figure to get beat sometime." - Joe LouisEntertaining: http://www.bigsteel.iwarp.com/index.html
20020313 Alternate exercises for 5 sets of each.Hang Clean/Front Squat (combined move) 10 reps at bodyweight. Rope Climb, twice up and down with touch and go only on bottom. (Doubles climbing length)Rest after rope as needed, not between clean/squat and rope!
20020312 Seven rounds of: 7 Bench press 30 Sit ups1. easy pace
20020311 Ten rounds of the couplet: 10 Kettlebell swings 5 Pull upCan you do 10 (20 anyone?) rounds of this couplet without stopping or stalling at all? (Try anyways, time it.)
20020310 Rest day
20020309 How many pull-ups can you do each minute of twenty minutes?Notes: 1. The lowest number of pull-ups for any minute of twenty minutes is the score. 2. Use assistance if you still haven't a pull-up."You always have to give 100 percent, because if you don't, someone, someplace, will give 100 percent and will beat you when you meet." - Ed MacauleyA city wide pull-up competition for kids - great idea - http://www.pull-ups-trainer.com/success.htm There's a glaring inadequacy in most athlete's development that can best be addressed with the pull-up or chin-up.
20020308 Three to five round for time of: 400 meter Run 20 Push pressNotes: 1. Use load 10 RM load for Push-press."You go for it. All the stops are out. Caution is to the wind, and you're battling with everything you have. That's the real fun of the game." - Dan DierdorfHere are abstracts of several interesting studies of note: http://www.halesoptimumphysique.com/articles/esar.htm
20020307 Sit up 30-25-20,reps Tabata Squats Sit up 30-25-20, repsNotes: 1. It's time for a good number of our athletes to complete 20 squats (full range - of course - the only one's we count) in each of eight twenty second intervals. 2. Rest as desired between Sit-ups and Tabata Squats."Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention." - Greg Glassman Here's Google's search for Tabata Intervals. Study up on this potent interval. Devastatingly efficient! http://www.google.com/search?hl=en&q;=tabata+interval
20020306 Rest day
20020305 1 Rope Climb 10 Dips (on rings if you've got 'em) 10 Pull-up 15 Push-up ___________________ Everybody had limits. You just have to learn what your own limits are and deal with them accordingly." - Nolan RyanThis is #8, the last, of Uffe Ravnskov's "Cholesterol Myths": http://www.ravnskov.nu/myth8.htm
20020304 Three to five rounds each for time of: 20 inch Box jump, 50 reps 40 Kettlebell swings 30 Sit ups 400 meter Run ____________________ "I'm careful not to give into theatrics when times are tough, I don't like it when somebody gives into outside pressure and puts on a show for others." - Tony La Russa
20020303 Five rounds of: 5 Powerclean 5 Bench press _____________________ "What's the worst thing that can happen to a quarterback? He loses his confidence." - Terry BradshawUffe Ravnskov's Cholesterol Myth # 6: http://www.ravnskov.nu/myth6.htm
20020302 Rest day
20020301 Back squat 5-5-3-3-1-1-3-3-5-5, repsNotes: 1. Rest as needed between sets. 2. Max load. ____________________ "I've never had to cheat. I get 'em with what I got." - Dave Winfield Uffe Ravnskov, PhD, M.D., and "Cholesterol Myth # 5: http://www.ravnskov.nu/myth5.htm
20020430 Complete five rounds of this couplet:Reverse Back Ext., 25 reps L-hold, 60 secondsNotes: 1. L-hold is for total of sixty seconds each round. 2. Break L-hold into as few efforts per round as possible. 3. L-hold is from hang or straight arm support
20020429 Three rounds for time of: 800 Meter run 10 Muscle upsNotes: 1. Use assistance on muscle-ups minimally and as needed.
20020428 For time: 500 Meter row 50 One legged squats, alternating right-left (25 each leg) 500 Meter row 100 Walking lunges, alternating right-left (50 each leg) 500 Meter rowNotes: 1. One legged squat is performed with non-supporting leg held straight out in front, without touching ground. 2. If absolutely essential, use rope tied to pull-up bar as assistance.
20020427 Rest day"Life isn't about finding yourself. Life is about creating yourself." - George Barnard ShawJoshua Landau on basic muscle physiology: http://www.med.unc.edu/medal/olympicgold/muscleintro.htm.
20020426 Run 800 meters Clean 5-5-5-5-5, reps Deadlift 10-10-10, reps Push press, 20 reps Run 800 meters
20020425 Run 800 meters Push press 5-5-5-5-5, reps Clean 10-10-10, reps Deadlift, 20 reps Run 800 meters
20020424 Run 800 meters Deadlift 5-5-5-5-5, reps Push-press 10-10-10, reps Clean, 20 reps Run 800 meters
20020423 Rest day"Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice." - Coach GlassmanTom McCullough on bench press technique: http://www.cyberiron.com/tom/powerbench.html Give the reverse grip a try.
20020422 Five rounds for time of: 20 inch box jump, 30 reps 15 Handstand push upsNotes: 1. Many will need assistance on handstand push-ups. We use rope and block & tackle with 4:1 set-up for easy (fun) spotting
20020421 Row 500 meters Four minutes of pull-ups Row 500 meters Four minutes of pull-ups Row 500 meters Four minutes of pull-ups Row 500 meters Four minutes of pull-upsNotes: 1. Row at sub 2:00 pace. No score (DQ'd for 2:00+ times) 2. Set rower for intervals of 500 meters work and four minutes rest. 3. Get back to rower before 4 minute "rest" is over. Start immediately at end of countdown!! DQ for delay. 4. Score is total pull-up count. 5. No rest here.
20020420 Tabata squats holding 35 pound plate. Rest 10 minutes. Tabata squats without plate.
20020419 Rest day"The most important criterion for exercise selection is neuroendocrine effect. Regardless of your sport or your fitness goals these moves are the shortest path to success." - Greg Glassman
20020418 For time: Bike 1 mile 1/2 Body weight Clean, 15 reps Bike 1 mile 1/2 Body weight Clean, 15 reps Bike 1 mile 1/2 Body weight Clean, 15 repsNotes: 1. Modify load per ability if necessary
20020417 For time: 500 meter Row 50 Dips 500 meter Row 50 Dips 500 meter RowNotes: 1. Use assistance if absolutely necessary. 2. For most the dips will require multiple sets
20020416 For time: 400 meter Row Body weight Deadlift, 10-10-10 reps 400 meter Row Body weight Deadlift, 10-10-10 reps 400 meter RowNotes: 1. Modify load per ability if necessary
20020415 Rest day"No, it doesn't ever get any easier. You wouldn't want it to either." - Greg GlassmanPowerclean vs. Powerpull, power training etc, from SportSci.org: http://www.sportsci.org/jour/9901/rmn.html
20020414 For time: 5000 meter Row1. Row as though your life depended on it.
20020413 Five rounds of: 30 Sit ups 30 Back extensionsNotes: 1. No pace requirement
20020412 Tabata squats 10 Muscle ups Tabata squatsNotes: 1. Rest as needed. 2. Take minimal assistance on muscle-ups where needed.
20020411 Rest day"Generating and sustaining significant work output from the upper body is a critical domain generally, and sadly, reserved for rowers, combatants, and cross country skiers." - Greg Glassman Anyone found a cooler Upper Body Ergometer (UBE): http://www.gracefitness.com/UBE.htm ? Let us know before we buy one
20020410 For time: 1/2 Body weight Powerclean, 21 reps 400 meter Run 1/2 Body weight Powerclean, 18 reps 400 meter Run 1/2 Body weight Powerclean, 15 reps 400 meter Run 1/2 Body weight Powerclean, 12 reps 400 meter Run
20020409 Five rounds of: Back squat, 10 reps. Walk on Hands 50 yards.Notes: 1. Easy pace - rest as needed between all efforts. 2. Have spotter hold ankles for Hand-walk. 3. Big load on squat.
20020408 For time: Box jump, 50 reps 25 Pull ups Box Jump, 40 reps 20 Pull ups Box Jump, 30 reps 15 Pull ups Box Jump, 20 reps 10 Pull upsNotes: 1. Let's play with bigger box.
20020407 Rest day"Squat, jump, climb, throw, lift." - Greg Glassman Cruise around www.sportsci.org.
20020406 Muscle up 7-6-5-4-3-2-1, repsNotes: 1. If you need assistance have spotter minimally lift you through the sticking point. 2. Rest as needed between sets. 3. Perfect two man rotation.
20020405 1000 meter Row Rest ten minutes 1000 meter Row Rest ten minutes 1000 meter RowNotes: 1. Add times. Save.
20020404 Deadlift 3-3-3-3-3-3-3, repsNotes: 1. In seven sets go from light to heavy, rest as needed
20020403 Rest day"Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you're as good as your weakest link." - Greg GlassmanBarefoot running, a good thing: http://www.sportsci.org/jour/0103/mw.htm
20020402 For time: 50 Kettlebell swings 50 Knees to elbows 40 Kettlebell swings 40 Knees to elbows 30 Kettlebell swings 30 Knees to elbows 20 Kettlebell swings 20 Knees to elbowsNotes: 1. Use men's, women's, or children's kettlebell. 2. "Hanging knees to elbow" is hanging from bar and bringing knees to elbow!
20020401 Three rounds each for time of: 100 Medicine ball squats "Triple up" rope climbNotes: 1. "Triple-up" on rope is touching floor with toe-only between three ascents. It's timed from floor to floor. 2. Squats that don't break paralell are insulting; subtract one for each. 3. Medicine ball is 20 lbs.
20020531 Four efforts of:500 meter Row
20020530 Five rounds for time of: 30 Kettlebell swings 30 Sit ups
20020629 Rest day"One of the principal lessons of our tragic century, which has seen so many millions of innocent lives sacrificed in schemes to improve the lot of humanity, is - beware intellectuals." - Paul JohnsonVern Gambetta and Gary Gray on "functional training": http://www.gambetta.com/
20020528 Hang clean 3-3-3-3-3, reps Push Jerk 3-3-3-3-3, reps
20020527 Seven rounds for time of: 400 meter Run 3 Rope climbs
20020526 Bench press 3-3-3-3-3, reps Deadlift 3-3-3-3-3, reps
20020525 Rest day"A strength and conditioning regimen devoid of gymnastics practice and skills is deficient." - Coach Greg GlassmanYou'll never run out of challenges for your rings. Again from Skills and Drills, this time still ring exercises. They are graded from A-E, A being easiest, E being most difficult. http://www.drillsandskills.com/skills/Rings/A
20020524 Five rounds for time of: 5 Muscle ups 5 Press to handstand
20020523 Sit ups 30-30-30, reps Tabata Thruster; 65 pounds Sit ups 30-30-30, reps
20020522 Five rounds for time of: 400 meter Run 10 Pull ups 10 Dips
20020521 Rest day"Blur the distinction between strength training and metabolic conditioning for the simple reason that nature's challenges are typically blind to the distinction." - Coach Greg Glassman One of our all time favorite sites: http://www.drillsandskills.com/skills/cond. We can't overstate the value of these movements. Thanks, Rogair!l
20020520 Clean and Jerk 5-5-5-5-5-5-5, repsNotes: 1. 60 Seconds rest between sets. 2. Use Push-Jerk instead of Split Jerk.
20020519 For time: 30 Pull ups 10 Dips 20 Pull ups 20 Dips 10 Pull ups 30 DipsNotes: 1. It doesn't matter if you cannot complete each effort in a single set. 2. Complete in as few sets as possible
20020518 Five rounds for time of: 10 Deadlift; body weight 20 inch box jump, 25 reps
20020517 Rest day"Visionary is a self-fulfilling prophet. Don't predict the future. Create it." - Leland Kaiser Developing your handstand is a potent tool for developing upper body strength and balance, agility, accuracy, and coordination. The rings present the toughest handstand: http://www.usa-gymnastics.org/publications/technique/2000/2/stillrings.html
20020516 For 20 minutes: Jump rope 1 minute. Hang Clean 1 minute. Repeat.Notes: 1. No rest for twenty minutes. 2. Use 50% bodyweight for Cleans. 3. No standing around during jump rope, constant movement. 4. Total Clean reps.
20020515 50 Sit-ups. Sprint 2 miles on Bike. 30 Handstand Push-ups. Sprint 2 miles on Bike. 50 Sit-ups.1. Rest as needed between efforts. 2. Use spotters on the handstand push-ups. We use ankle straps and block and tackle. Great.
20020514 800 meter Run Back Squat 10-10-10-10-10 reps. 800 meter RunNotes: 1. Rest as needed between run and squat. 2. Max load on squats, min time on runs.
20020513 Rest day"Sure, triathletes are sorely lacking in strength, speed, power, flexibility, accuracy, agility, and coordination, but they've sure got a lock on malnutrition." - Coach Greg Glassman Cool gymnastics stuff. http://www.education.ed.ac.uk/ For girls!
20020512 Tabata Sit-up Thruster 3-3-3-3-3-3-3 reps Tabata Sit-upNotes: 1. Max rest between sets.
20020511 Rope Climb, max trips, 30 minutes
20020510 Clean and Jerk 15-15-15-15-15, repsNotes:1. Don't rest weight on ground until final rep (touch and go only). 2. Use max % of bodyweight.
20020501 Rest day."Great occasions do not make heroes or cowards; they simply unveil them to the eyes of men. Silently and perceptibly, as we wake or sleep, we grow strong or weak; and last some crisis shows what we have become." - Brooke Foss WestcottCargo Cult Science, by Richard Feynman, from a commencement address at Caltech in 1974. http://www.physics.brocku.ca/ The ultimate lesson here, we think, is the utter folly of confusing correlation with causation. This confusion infects discussion and opinions on subjects ranging from nutrition to Pit Bulls.
20020630 Rest day“I must say, this is the future of training we are all bearing witness to on the net.” - Derek Ray, Florida Police CorpsStrength training fundamentals for gymnastics from USA Gymnastics. http://www.usa-gymnastics.org/publications/technique/1996/8/strength-training.html
20020629 Three rounds: 5 Hang clean 1 minute Pull ups Rest as needed
20020628 Three rounds: 5 Push press 1 minute Push ups Rest as needed
20020627 Three rounds: 5 Deadlift 1 minute squat Rest as needed
20020626 Rest day“If you want to know your past - look into your present conditions. If you want to know your future - look into your present actions.” - Chinese ProverbThe “double knee bend” is the greatest technique challenge in weightlifting. Here’s an analysis from Coaching Information Service: http://www.education.ed.ac.uk/
20020625 For time: 1000 meter Row 20 Cleans; body weight 50 Pull ups
20020624 For time: 1000 meter Row 20 Bench press; body weight 50 Dips
20020623 For time: 1000 meter Row 20 Deadlift; body weight 100 Squats
20020622 Rest day“You’ve left me a f #$%^*! cripple” - Famous American SkierHow strong is strong enough? From Mike Stone, Gavin Moir and the Coach’s Information Service: http://www.education.ed.ac.uk/
20020621 Power clean 5-3-3-1-1-1, reps Tabata Pull ups1. Use assistance of 1/3 bodyweight on pull-ups.
20020620 Bench press 5-3-3-1-1-1, reps Tabata dips1. Use assistance of 1/3 bodyweight on dips.
20020619 Deadlift 5-3-3-1-1-1, reps Tabata Squats
20020618 Rest day“Reserve the long slow distance work for recreational breaks from your regular training regimen.” - Coach Greg GlassmanThese guys run a great tournament based on a solid concept: strength and endurance. http://www.strend.com/
20020617 Pick one: Tough 5 mile hike 45 minutes pick-up basketball Row 5,000 meters
20020616 3/4 body weight Clean and Jerk, max reps in 20 minutes
20020610 Rest day“Traditionally, calisthenic movements are high rep movements, but there are numerous bodyweight exercises that only rarely can be performed for more than a rep or two. Find them. Explore them!” -Coach Greg Glassman From Ivanko, an excellent piece on what makes a high quality weightlifting bar: http://www.ivanko.com/article4.pdf Most commercial gyms bars are junk.
20020609 75 Sit-ups Tabata Push-Jerk 25% bodyweight 75 Sit-ups
20020608 For time:30 Muscle ups
20020607 Five rounds for time of: Rope climb, 2 minutes 20 Power cleans; 1/2 body weight
20020606 Rest day“Why is it that strength training is commonly recognized as a discipline across several training modalities yet there is no equivalent metabolic conditioning recognized across multiple training modalities”? - Coach Greg GlassmanCoaches Michael Gattone and Mike Stone on the Snatch and Clean. What a gem of a site! http://www.education.ed.ac.uk/
20020605 Tabata Squats Rest 10 minutes Tabata Squats Rest 10 minutes Tabata Squats
20020604 Five rounds: 15 Bench Press; body weight 15 Pull upsMove through at your pace.
20020603 Clean and Jerk 10-5-10-5-10-5-10-5Notes: 1. Load two bars one heavier one lighter. 2. Rest two minutes between sets. 3. Touch and go on ground only, no rest
20020602 Rest day“If you can brag about either a low 4’s mile or a high 4’s bench press you could also be a lot fitter.” (No one has both.) - Coach Greg Glassman
20020601 For time:30 Handstand push ups Pactice “L” hold between efforts/sets.Notes: 1. Use assistance as needed.
20020731 Seven rounds for time of: Walking lunge, 10 steps 3 Rope climb 10 Dips
20020730 For time:75 Clean and Jerk, 1/2 Body weight
20020729 Seven rounds for time of:Walking lunge, 10 steps 10 Pull ups 10 Push ups
20020728 Rest day“Theorists almost always become too fond of their own ideas, often simply by living with them for so long. It is difficult to believe that one’s cherished theory, which really works rather nicely in some respects, may become completely false.” - Francis Crick, Nobel Prize Laureate
20020727 1000 meter Row Hang clean 10-10-10-10-10, reps Tabata Squat1. Put 100% effort into the first exercise, 90% into the second, and 80% into the third.
20020726 Hang clean 10-10-10-10-10 Tabata squat 1000 meter Row1. Put 100% effort into the first exercise, 90% into the second, and 80% into the third.
20020725 Tabata squat 1000 meter Row Hang clean 10-10-10-10-101. Put 100% effort into the first exercise, 90% into the second, and 80% into the third.
20020724 Rest day“Pick up any book on nutrition, flip to the index, and look up insulin and hyperinsulinism. If there is nothing there the book is pure bull-shit, put it down.” - Coach Glassman More than a few of you emailed me asking, “where in the world am I ever going to get $2.95”, so here is the Gary Taubes, New York Times piece, in its entirety, for FREE (courtesy of the great Dr. Atkins. Again, this is a watershed moment in health journalism. This is the first article by a respected journalist in a major media outlet to stand up and shout, “the emperor is naked.” http://atkinscenter.com/Archive/2002/7/9-672214.html
20020723 Complete as many rounds in 30 minutes as you can of: 10 Bench press; 1/2 Body weight 1 Rope Climb (no legs)Notes: 1. If you still aren’t fit enough to climb without your legs figure out why and do something about it.
20020722 Three rounds of: Deadlift 1-3-5 reps 20 inch box jump, 20 reps Rest as needed.Notes: 1. Set up three bars: one moderate load, one heavy load, and one super-heavy load. 2. Don’t rest between lifts or before box jump. Rest after box jumps.
20020721 How many pull-ups can you do in twenty minutes doing three at a time? Rest 10 minutes. How many push-ups can you do in twenty minutes doing five at a time?
20020720 Rest day“The great tragedy of science - the slaying of a beautiful hypothesis by an ugly fact.” - Thomas HuxleyFrom the award winning science writer Gary Taubes in the New York Times comes the most responsible journalism on nutrition we’ve seen: http://query.nytimes.com/search/abstract? res=F00E13F7345A0C748CDDAE0894DA404482 They want $2.95 for it, but it could save your life.
20020719 Clean 20-18-16-14-12-10-8-6-4-2, repsWith 30 seconds rest between sets and at a single load:
20020718 For time: 50 Pull ups 50 Dips
20020717 Tabata sqaut 1 mile Run Tabata squat
20020716 Rest day“Just because you’re 250 pounds doesn’t excuse or exempt you from needing 25 pull-ups.” - Coach Greg Glassman
20020715 For time: 1000 meter Row 10 Muscle ups 1000 meter Row 10 Muscle ups
20020714 While holding 32 kg. Kettlebell lunge 75 ft. and back 135 pound Hang clean; max reps Same lunge with 24 kg Kettlebell 135 pound Hang clean; max reps Same lunge with 16 kg Kettlebell 135 pound Hang clean; max repsNotes: 1. Enjoy 2. Hang clean rep total wins
20020713 For time: 1000 meter Row 10 Muscle ups 1000 meter Row 10 Muscle ups
20020712 Rest day“The trouble with many plans is that they are based on the way things are now. To be successful, your personal plan must focus on what you want, not what you have.” - Nido Qubein Henry Rollins on lifting weights: http://www.naturalstrength.com/weightroom/detail.asp?ArticleID=168
20020711 1 mile Run 1/2 Body weight clean 20-18-16-14-12, repsNotes: 1. 30 seconds rest between sets 2. Rest as needed after run.
20020710 20 minutes stair climb 1/2 Body weight Push jerk 20-18-16-14-12, reps1. 30 seconds rest between sets 2. Rest as needed after stair climb
20020709 500 meter Row Tabata squats 500 meter Row Tabata squat
20020708 Rest day“Clear out your garage and turn it into a gym. There’s no home improvement you can make that’ll benefit you more.” - Coach Greg GlassmanIronMind is the best friend to the garage gym community. IronMind is, hands down, our favorite vendor. http://www.ironmind.com/
20020707 Five rounds for time of: 10 Hang cleans; body weight 1 Rope climbNote: 1. For maximum benefit climb don’t use legs and feet on the rope climb
20020706 Five rounds for time of: 10 Bench press; body weight 400 meter Run
20020705 Two rounds each for time of: 30 Kettlebell swings 20 Deadlift; body weight 50 Squats
20020704 Rest day“Be impressed by intensity, not volume.” - Coach GlassmanThe advantages of training pulling movements from Coaches Information Service: http://www.education.ed.ac.uk/
20020703 Five rounds for time of: 10 Hang clean; 1/2 body weight 10 Pull Ups
20020702 Five rounds for time of: 10 Push jerk; 1/2 body weight 10 Push ups 10 Dips
20020701 20 Deadlift; body weight 1 mile Bike Tabata squats
20020831 Muscle-up, 30 reps Back Extension, 75 repsNotes: 1. Pace at will. 2. Back Extention in as many sets as needed.
20020830 Three rounds: Body weight deadlift, 20 reps 20 inch box jump, 40 reps1. Pace at will
20020829 Rest day"If what you did yesterday seems big, you haven't done anything today". - Lou Holtz A primer on VO2 max by Dr. Stephen Seiler: http://home.hia.no/~stephens/vo2max.htm
20020828 Front Squat 5-5-3-3-3-1-1-1-1-1 repsRun 1 mileNotes: 1. Rest as needed to maximize loads. 2. Run for best time on mile.
20020827 Bench Press 5-5-3-3-3-1-1-1-1-1 repsRun 1 mileNotes: 1. Rest as needed to maximize loads. 2. Run for best time on mile.
20020826 Hang Clean 5-5-3-3-3-1-1-1-1-1 repsRun 1 mileNotes: 1. Rest as needed to maximize loads. 2. Run for best time on mile.
20020825 Rest day“He who is not courageous enough to take risks will accomplish nothing in life.” - Muhammad Ali Dr. Stephen Seiler on endurance training adaptations over time: http://home.hia.no/~stephens/timecors.htm. Notice the specificity and questionable value of secondary and tertiary adaptations for the well rounded athlete.
20020824 Slow and Heavy50 Sit-ups15-12-9 reps of: Pull-ups Thrusters50 Sit-ups
20020823 Three rounds for time of: 15 Pull-ups 30 Wall Ball
20020822 For time: Complete 21-18-15-12-9-6-3 reps of: Pull-ups Kettlebell swings
20020821 Rest day"Having once decided to achieve a certain task, achieve it at all costs of tedium and distaste. The gain in self confidence of having accomplished a tiresome labor is immense." - Thomas A. Bennett
20020820 How large an “X” can you generate with this progression? 1 pull-up/2 push-ups 2 pull-ups/4 push-ups 3 pull-ups/6 push-ups … X pull-ups/2X push-ups Notes: 1. Work at comfortable pace. 2. Each round of pull-ups and push-ups need not be completed in single set. 3. All within one hour!
20020819 Deadlift 1-1-1-1-1-1-1, reps
20020818 For time:30 Muscle-ups
20020817 Rest day"Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality humanbeing is the sincere and honest development of one's potential." - Bruce Lee Great game: http://www.hooverassoc.org/hooverballrules.htm Variations would have to include a heavier ball.
20020816 Bench press 10-10-10-10-101000 meter Row
20020815 Hang clean 10-10-10-10-10 reps1000 meter Row
20020814 Tabata squat1000 meter Row
20020813 Rest day“Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you resolve this conflict defines the quality of your fitness and is the art of exercise prescription.” - Coach Greg Glassman
20020812 Deadlift 5-5-5 repsThree rounds for time of: 20 Squats 20 Sit-ups 20 Back extensions Max Pull-up Max Push-up
20020811 Push-jerk 5-5-5 repsThree rounds for time of: 20 Squats 20 Sit-ups 20 Back extensions Max Pull-ups Max Push-ups
20020810 Hang clean 5-5-5 repsThree rounds for time of: 20 Squat 20 Sit-ups 20 Back extension Max Pull-ups Max Push-ups
20020809 “Farther, longer is not fitter, is not healthier.” - Coach GlassmanIt’s been said that a picture is worth a thousand words. In that vein, here is Garvin Smith king of the rope climb: http://www.mikedust.com/fascinatum/2002/fascinatum-040702.html
20020808 For time:100 Pull ups
20020807 Hang clean 3-3-3-3-3-3-3 reps Bench press 3-3-3-3-3-3-3 repsSlow and Heavy: alternating
20020806 1000 meter Row Rest 1/3 Body weight Thruster, max reps Rest 1000 meter Row
20020805 Rest day“Some circumstantial evidence is very strong, as when you find a trout in the milk.” - Henry David ThoreauCaloric Restriction as a Mechanism Mediating Environmental Disease, Toxicological Defense Mechanisms and the Shape of Dose-Response Relationships, Environmental Health Perspectives 106, Supplement 1, February 1998 http://www.herc.org/news/mcsarticles/frame.htm
20020804 Push jerk 5-5-5-5-5, reps
20020803 Hang clean 5-5-5-5-5, reps
20020802 Deadlift 5-5-5-5-5, reps
20020801 Rest day“An invincible determination can accomplish almost anything and in this lies the great distinction between great men and little men.” -Thomas FullerCheck out Rubber Composition plates and Olympic sets at York (“Solid Rubber Disks and Sets”): http://www.yorkbarbell.com/. You can use these on any surface, perfect for garage gym.
20020930 Rest day"Right is right, even if everyone is against it; and wrong is wrong, even if everyone is for it." William Penn (1644-1718, British Religious Leader, Founder of Pennsylvania)With thanks to Sgt. Frank Ollis for the tip, we return to a great page of simple gymnastics abdominal work: http://www.tulsagymnastics.com/Routines%20folder/ Strength%20and%20Conditioning%20Abdom/strength.html
20020929 Row 5 minutes, record meters Row 5 intervals of 1 minute on/1 minute off, record total meters Row 10 intervals of 30 seconds on/30 seconds off, record total meters Row 20 intervals 15 seconds on/15 seconds off, record total metersNotes: 1. Rest 5 minutes between intervals 2. Use the "m" button to recall meters for each interval 3. Go all out. 4. Compare results of each effor
20020928 Complete as many Pull-ups as you can in 60 minutes
20020927 Four rounds for time of: 500 meter Row 10 Power Clean: body weight 15 Knees to Elbows
20020926 Rest day"People do not lack strength; they lack will." - Victor HugoMore on parallettes from American Gymnast: http://www.american-gymnast.com/technically_correct/ paralletteguide/page6.html
20020925 Push-Jerk 3-2-1 reps Rest Complete as many rounds in 10 minutes as you can of: 1 Rope climb 10 Push-Jerk: 60% 1RM load Rest 3 Rope climb 2 Rope climb 1 Rope climb
20020924 1000 meter Row Rest 4 minutes Dumbell "Tabata" ThrustersWho can row a 3:30 1,000 meters and Tabata Thruster 50% of their bodyweight no fewer than 10 reps in each interval?
20020923 10 Dumbell deadlift 15 Toes to Bar 8 Dumbell deadlifts 15 Toes to Bar 6 Dumbell deadlifts 15 Toes to Bar 4 Dumbell deadlifts 15 Toes to Bar 2 Dumbell deadlifts 15 Toes to Bar Cycle two minutes at high resistance Cycle two minutes at high RPM Cycle two minutes at high resistance.Notes: Increase the deadlift weight each set. Maintain perfect form or you'll cripple yourself. Cycle effort is all out; this is not a cruise. On the bar-toe touch, move in slow motion, i.e, no swing at all.
20020922 Rest day"You’re gym isn’t complete without parallettes; not even close." - Coach Greg GlassmanVery cool guide to parallette training from American Gymnast: http://www.american-gymnast.com/technically_correct/paralletteguide/index.html
20020921 For time: 5 Muscle-ups 20 inch box jump, 50 repsStretch/Rest 20 minutesFor time: 5 Muscle-ups 20 inch box jump, 50 reps
20020920 Complete as many rounds in 20 minutes as you can of: 24 inch box jump, 15 reps 20 Sit-ups
20020919 Three to Five rounds for time of: 15 Kettlebell swing 10 L Pull-upsNotes:1. Grab that heavier Kettlebell for this one. 2. Don't count as an "L" Pull-up and pull-up where the feet drop below the hips or the legs bend.
20020918 Rest day“Often people attempt to live their lives backwards: they try to have more things, or more money, in order to do more of what they want so they will be happier. The way it actually works is the reverse. You must first be who you really are, then, do what you need to do, in order to have what you want.” - Margaret Young
20020917 For time: 75 Pull-ups 75 Dips
20020916 Two rounds for time of: 500 meter Row 15 Sumo Deadlift High-pull 500 meter Row 15 ThrusterNotes:1. Row 1:45 or less 500's. 2. Thruster and Sumo @ ½ your bodyweight. 3. Record time to completion.
20020915 Row 1K Pull-up (max set) Dumbell Thruster* (21 reps)Dumbell Thruster (21 reps) Pull-up (max set) Row 1KThe idea here is to match the numbers of the second half with the number of the first half. Go through this slowly! Take as much time as you need. Work for your best effort in each exercise.
20020914 Rest day"Most folks are about as happy as they make up their minds to be." - Abraham LincolnWhy aren't decathletes like Dan O’Brien better known? http://www.decathlon2000.ee/english/legends/dan.htmHere is a good site on the decathlon, a sport we should all know more about: http://www.decathlon2000.ee/english/esileht.htm
20020913 Overhead squat 10-10-10-10-10 repsMuscle-up for ten minutesBike for five minutes
20020912 Push-Jerk 10-10-10-10-10Pull-ups and dips for ten minutesThree efforts of: 400 meter Run Rest three minutes
20020911 Hang clean 10-10-10-10-10Back Extension and sit-ups for ten minutesTwelve rounds of: Row 1 minute Rest 1 minute Notes:1. See instructions for last cycle: slow and deliberate on weights to max load, rest, all out in matched reps for calisthenics, rest, all out on cardio. Same each day. This is a default instruction on this pattern.
20020910 Rest day"It doesn't take a lot to make me happy. I like to work out. I like to play ball. I like to spend time with my friends. I like to make myself better every day. I like to try to learn. It doesn't take money to do that." - Steve NashHere are some obstacle course links courtesy of Mike Joyce. Mike is a Marine Combatant Diver Instructor, world-class trainer and our number one resource on obstacle course construction. Contact Coach Glassman to contact Mike. Darby Queen pictures http://www.bestranger.com/2000/daythree/event2/01.php3 Below is a site for BUDS that has some videos of the o-corse at Coronado, CA. http://www.navyseals.com/community/navyseals/training_buds.cfm Marine Military Academy o-course pictures. http://www.mma-tx.org/images/summercamp/scocrse/scocrse.htm Marine Corps o-course http://www.seabee.navy.mil/cbu418/Ops/Projects/Obstacle_Course.htm o-course inspection checklist http://www.safetycenter.navy.mil/ashore/checklists/highrisktraining/ocinsp.doc
20020909 Squat 5-5-5-5-5Muscle Up for ten minutes Rope climb for 5 minutesNotes: 1. Back Squat is at easy pace to maximize lifts. 2. Muscle ups will require “friendly boost” to keep you moving. 3. Rest before each of the three distinct efforts as needed
20020908 Bench Press 5-5-5-5-5Rope Climb and Push-ups, max total in ten minutesRow 1,000 metersNotes: 1. Bench is at easy pace to maximize lifts. 2. Match each rope assent with ten push-ups. 3. Rest before each of the three distinct efforts as needed.
20020907 Hang Clean 5-5-5-5-5Pull-ups and Dips, max total in ten minutesRun 1 mileNotes: 1. Cleans are at easy pace to maximize lifts 2. Pull-up and dip are in equal numbers. 3. Rest before each of three distinct efforts as needed.
20020906 “I've believed ever since that living on the edge, living in and through your fear, is the summit of life, and that people who refuse to take that dare condemn themselves to a life of living death.” - John H. JohnsonDr. Stephen Seiler on interval training. A good introduction to the topic. http://home.hia.no/~stephens/interval.htm
20020905 Front Squat 10-10-10-10-10100 Sit-upsRow 2,000 meters
20020904 Push Press 10-10-10-10-10100 Sit-upsRow 2,000 meters
20020903 Clean & Jerk 10-10-10-10-10100 Sit-upsRow 2,000 meters
20020902 Rest day"If you want to succeed you should strike out on new paths rather than travel the worn paths of accepted success." - John D. Rockefeller Check these links out. Diet and nutrition are for too many people not amenable to logical analysis or rational discussion. Why is that? http://www.msnbc.com/news/780727.asp
20020901 Tabata SquatSit-up, 75 repsNotes: 1. Pace at will. 2. Sit-up in as many sets as needed.
20021031 Wall Ball 30 seconds Rest 30 seconds Wall Ball 60 seconds Rest 60 seconds Wall Ball 90 seconds Rest 90 seconds Wall Ball 120 secondsComplete as many rounds in 20 minutes as you can of: 2 Rope climb 10 Walking lunges 1/2 Body weight Clean and Jerk, 10 reps
20021030 Complete tabata intervals of: Squat Glute-ham developer sit ups Pull-ups Push press RowNotes: 1. The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2. Take any break you need between exercises. 3. Total the weakest intervals from each of the 5 exercises for score. 4. On the rower, measure the intervals by calories, not meters.
20021029 1000 meter Row Snatch 10-10-10-10-10 reps 1000 meter Row
20021028 Rest day"Is this one of those workouts that make you puke?" -CrossFit Athlete IronMInd sells strength-training equipment and publishes a journal, Milo. Everything Dr. Strossen and IronMind has put together has been reputable, interesting, and valuable. Read through their site carefully and certainly order a catalog. The IronMind catalog is arguably the best catalog in the fitness industry. At www.ironmind.com check out the list of institutional clients to see what kind of reputation this small company has.
20021027 Clean and Jerk 1-1-1-1-1 repsThree round for time of: 1 Rope climb 10 Push pressKettle Bell Swing, 2 minutes
20021026 Run 800 meters Rest Run 800 meters Rest Three supersets of: Sit-ups Back Extensions Rest Bench Press 10-10-10-10-10 Rest Jump rope"double unders", ten minutes
20021025 Pull-ups, max reps 800 meter Run Pull-ups, max reps 400 meter Run Pull-ups, max reps 200 meter Run
20021024 Rest day"Trying to be number one and trying to do a task well are two different things." Alfie KohnKen Mannie on the machinery and mechanics of speed improvement. Coach Mannie is strength/conditioning coach at Michigan State University. http://www.i-a-r-t.com/articles/fitness-exercise-articles.html
20021023 Four rounds for time of: 2 Rope climb 25 Wall Ball 1/2 Body weight Muscle Snatch, 15 reps 20 inch Box jump, 20 reps
20021022 For time: 800 meter Run Glute Ham developer Bench Press* 15-15-15-15-15 reps 800 meter Run(*Lie back on the Roman Chair or Glute-Ham developer until you are parallel to the floor.)Notes:1. Be very careful, you may break in two if you attempt too big a load. 2. Use light dumbbells if O'bar is too heavy. 3. Don't rush the movement. 4. Start Bench press after recovering somewhat from the first run. 5. Start second run immediately after Bench press.
20021021 Three rounds for time of: 15 Muscle Snatch 20 inch Box jump, 15 reps 15 Back ExtensionOur best will: Snatch 2/3 body weight. Jump 26" box. Back extension/Glute-ham raise with 20 pound medicine ball. Complete three rounds in ten minutes.
20021020 Rest day"The will to win is not nearly as important as the will to prepare to win." Bobby Knight (1940-, American Basketball Coach)
20021019 Bench Press 5-4-3-2-1 repsIncrease weight at each set. Take long break between sets. Go for max weight at each lift.Stretch.
20021018 Set-up the rower for intervals of twenty seconds work and ten seconds rest. Set the rower to display meters in the lower window. Go all out on the first effort. On subsequent efforts work to capture as many meters as in the first effort. In the same interval pattern, 20on/10off X 8, Squat Pull-ups Push-ups Sit-upsIf you transition from one exercise to the next in ten seconds, this is a twenty-minute workout. For all but the best athletes this will be all but impossible. Transition from one exercise to the next as quickly as you can. One-minute maximum transition break! No ranking will be considered for total time that exceeds twenty-four minutes. Ranking is based on least number of meters in each of eight rowing intervals, and least reps in each of eight intervals for each of the other four exercises.
20021017 Five sets of the triple, Sit-up Back extension Bench-press 5-10RMMove methodically, deliberately, with precise SLOW movement. Don't hurry; minimize the cardiovascular quality. This is strength training only! Make each effort a serious challenge.
20021016 "The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one." Mark Twain (1835-1910, American Humorist, Writer)
20021015 Three rounds for time of: Dips, max reps Walking lunges, 20 steps 1/3 Body weight Push-press, max reps Walking lunges, 20 steps Hanstand Push-ups, max reps Walking lunges, 20 steps
20021014 Three rounds for time of: 20 inch Box jump, 25 reps 15 Power clean Rest 1 minuteFit: 20" box and 50% bodyweight powerclean Superfit: 26"; box and 75% bodyweight powerclean CrossFit: 32" box and 100% bodyweight powerclean
20021013 Perform 3-5 rounds of this circuit:800 meter Run 15 Power clean Rest
20021012 Rest day“The best way out is always through” - Robert FrostA history of gymnastics rings: http://www.gymmedia.com/ghent2001/appa/rings/history_ri.htm
20021011 Jump rope for two minutes rest for one minute. Can you continue this for thirty minutes? This is just twenty minutes of cardiovascular exercise. Go for it!!If you have considerable jump rope experience, "double under" for two minutes rest for one. Anyone who can keep this up for thirty minutes is an extraordinary athlete.
20021010 Back squat 5-3-1 reps Deadlift 5-3-1- reps Bench press 5-3-1 repsRankings are based on total weight divided by body weight.
20021009 For time: 10 Power clean 500 meter Row 7 Power clean 500 meter Row 5 Power clean 500 meter Row 3 Power clean Notes:Can you Powerclean at bodyweight and row sub 1:30 500's?
20021008 Rest day"The more you know the less you need to say." Jim Rohn (American Businessman, Author, Speaker, Philosopher)Rowing ergometer tips: http://www.rowingact.org.au/SDO/Rowing_erg_tips_Novice_Msts.htm
20021007 Three rounds for time of: 15 Deadlift: Body weght 500 meter Row
20021006 Back extension 15-15-15 reps Thruster 20-15-10 reps 1000 meter RowNotes: Back extensions are Snake or wave up Thrusters max weight each set
20021005 Clean and Jerk 15-12-9 reps Snatch 15-12-9 repsClimb a thousand to two thousand foot climb on your mountain bike or road bike.
20021004 "The ambitious will always be first in the crowd; he presseth forward, he looketh not behind him. More anguish is it to his mind to see one before him, than joy to leave thousands at a distance." Akhenaton (1375 BC, Egyptian King, Monotheist)Paleo Diet recipes: http://www.panix.com/~paleodiet/list/ Cool!
20021003 2000 meter Row Rest for 2000 meter time 1000 meter Row Rest for 1000 meter time 500 meter Rowor800 meter Run Rest for 800 meter time 400 meter Run Rest for 400 meter time 200 meter Run
20021002 Kettlebelll Swing, 1 minute Glute-ham develop sit-up, 1 minute Rest Perfrom 3-5 rounds for time of: 10 Thruster 12 L-Pull-ups Rest Glute-ham develop sit-up, 1 minute Kettlebelll Swing, 1 minute
20021001 Squat with weight 20-10-5-3-1- reps Then, Three rounds each for time of: Three minute stand on bike at 70 rpm 2 Rope climb 20 Sit-ups 15 Back extensions
20021130 Tabata Squat Rest 2 minutes 1/3 Body weigh Bench Press, 50 reps Rest 2 minutes Perform Tabata total from earlier, in one set, in less than 4 minutes. Rest 2 minutes 1/3 Body weigh Bench Press, 2 minutes
20021129 Rest day"Attempt easy tasks as if they were difficult, and difficult as if they were easy; in the one case that confidence may not fall asleep, in the other that it may not be dismayed." Baltasar Gracian
20021128 Four rounds for time of: Rope climb 25 Push-upsThen,Squat 15-5-3 repsRow 1000 meters
20021127 Clean and Jerk 10 reps. Clean and Jerk 3 reps. Snatch 10 reps. Snatch 3 reps. Repeat all four sets.Notes:1. Take as much rest as needed between sets. 2. Maximize loads at each set
20021126 Complete as many rounds in 20 minutes as you can of: 20 RM load Power clean, 15 reps 400 meter Run
20021125 Rest day"Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air." John Quincy Adams You needn't find a beam, but tape off some mat area and play with the following balance/handstand drills. (hint, applicable to parallettes) http://www.usa-gymnastics.org/publications/technique/1996/5/handstand.html
20021124 For time: Powerclean 21 RM weight (weight you can lift 21 reps but not 22) 50 sit-ups Powerclean 18 reps same weight as above 50 sit-ups Powerclean 15 reps same weight 50 sit-ups Powerclean 12 reps same weightThere is no rest here other than the sit-ups. Relative to the powerclean the sit-up is a rest. Move deliberately, and with control from one exercise to the next. Perform the sit-ups slowly and calmly to recover from the powerclean. On completion of the sit-ups move directly to the next set of powercleans.
20021123 30 Ab-bench at max weight (or other sit-up that ranges from trunk extension through to flexion) 25 Back extension 50 SquatsSix sets of pull-ups (max effort, record the total, take as much time as needed between sets) Six sets of dips (max effort, record the total, take as much time as needed between sets)OR, if you have a muscle-up,Ten sets of muscle-ups (max effort, take as much time as needed, record the time to complete all ten) One rope climb with no legs or five with legs. Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed. Practice lowering from handstand to planche (body parallel to floor, arms locked) Have spotter support your ankles and lower you to parallel. Hold at parallel, with spotter minimally helping, for five full seconds. Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!30 Ab-bench at max weight (or other sit-up that ranges from trunk extension through to flexion) 25 Back extension 50 SquatsThis is a really tough day. Don't hold back. Tomorrow is met-con only, so you will be able to rest your arms, back, and shoulders. You are getting a small taste of the demands of a gymnast's workout.
20021122 1) "Warm Up": Bike 20 minutes at a warm-up pace. We are doing three sets of back squats at twenty-one reps each. Choose a weight that you feel you can handle comfortably for twenty-one reps of regular back squats. These specialized movements are tough! Make damned sure you warm-up thoroughly with "air squats" and stretching first. 2) "Power squat": Lower and rise as quickly as you can while maintaining PERFECT form. Repeat 20 times. 3) "Bottom to bottom": Lower to full squat position (thighs parallel to floor), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds. Repeat 20 times. 4) "Super slow": Take twenty seconds to reach bottom and twenty seconds to reach top again. Repeat 20 times. 5) Finally, how long can you maintain a 2:00 min. 500-meter pace average? Set the rower for "Avg 500 meter pace" and stop and record the time at the instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).
20021121 Rest day"With the power of conviction, there is no sacrifice." Pat Benetar (American Singer)De Vany is on to something of significance with his "Evolutionary Fitness" http://www.arthurdevany.com/
20021120 Five rounds: Jump rope, "Double unders": 1 minute Rest 1 minuteFive rounds: 1 Muscle up 10 DipsSnatch 15-12 repsFour rounds: 100 meter Swim
20021119 For time: 5 Bench press 500 meter Row 3 Bench press 500 meter Row 2 Bench press 500 meter Row 1 Bench pressNotes: 1) Start with a bench press that you can press 5 times but not 6. 2) On the first row (try for 1:45), note the meters accomplished and match that distance on the second and third efforts. 3) Keep the same load for the bench press throughout the workout.
20021118 Run one minute turn around and run back. "1 in/1 out" Rest two minutes Powerclean 3-5-7 reps Rest two minutes "1 in/1 out" Rest two minutes Powerclean 3-5-7 repsNotes: 1. For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around. Push hard enough that you cannot make it back in one minute, i.e., done right you come in "late." 2. Pick tough three rep load. Hold for all six sets. 3. Try for same one minute "outspot" on second run. Again record time "late" on return. Compare to first run. 4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb or 5 minute cycle.
20021117 Rest day"Win or lose, do it fairly." Knute Rockne (1888-1931, Norwegian-born American Football Coach)Chris Mavromatis is worth listening to. http://www.deepsquatter.com/strength/archives/mavrocat3.htm
20021116 Bike 20 minutes at a warm-up pace.21 "Power squat": Lower and rise as quickly as you can while maintaining PERFECT form. 21 "Bottom to bottom squat": Lower to full squat position (thighs parallel to floor), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds. 21 "Super slow squat": Take twenty seconds to reach bottom and twenty seconds to reach top again. How long can you maintain a 2:00 min. 500-meter pace average? Set the rower for "Avg 500 meter pace" and stop and record the time at the instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).
20021115 Five rounds for time of: 25 Squats 10 Pull Ups 10 Dips
20021114 For time: 1000 meter Row Deadlift 3-3-3-3-3 reps 1000 meter Row Deadlift 3-3-3-3-3 reps
20021113 Rest day"When you judge another, you do not define them, you define yourself." Wayne Dyer (1940-, American Psychotherapist, Author, Lecturer)Dr. Siff on failure, fatigue, and endurance: http://www.sportsci.com/SPORTSCI/JANUARY/pp13.html
20021112 Snatch 1-1-1-1-1 reps RestThree rounds for time of: 20 Push-ups 10 Squat cleansGlute Ham developer Medicine Ball Throw Sit-up: 2 minutes
20021111 For time: 21-18-15-12 reps of: Clean and Jerk: 1/2 body weight
20021110 Wall Ball, 1 minute Rest Three to five round for time of: 3 Rope climbs 10 Power Cleans Rest Wall Ball, 1 minute
20021109 Rest day"You don't have to be a fantastic hero to do certain things - to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals." Sir Edmund Hillary (1919-, New Zealand Mountaineer, Explorer)Three workouts a day through the miracle of "synaptic facilitation!!" But keep reading the last paragraph suggests another, more likely, explanation. http://www.cbass.com/Synaptic.htm
20021108 Push press 15-10-5-3-3-3 reps Rest Push press, 2 minutesNotes: 1. Start very light, work to heavy. Fifteen rep set and ten rep set are warm-ups. 2. With each set increase rest between sets as load increases and reps decrease. 3. Final effort is with plateless bar. Looking for max heart rate. Don't stop.
20021107 Good mornings 5-5-3-3-1-1 reps Rest Complete as many rounds in 7 minutes as you can of: 7 Dips 7 Good mornings Rest Dips, max reps in 2 minutes Rest Dips, max reps in 90 seconds Rest Dips, max reps in 60 secondsNotes: 1. The idea is to not hurry through the opening Good Mornings and the Finishing Dips, yet "mow" through the Dip/Good Morning circuit. 2. Bad form can cripple.
20021106 For time: 15 Back Extension Rope climb 20 Push-ups Rope climb 25 Sit-ups Rope climbNotes: 1. If able climb the rope from a seated posture and maintain an "L" throughout. 2. No ugly push-ups. 3. Sit-up of your choice. 4. Don't swing the back extension, no momentum.
20021105 Rest dayThere isn't a person anywhere that isn't capable of doing more than he thinks he can." Henry FordGood technique, sound mechanics, good site. Learn all these exercises in as much detail as possible. http://www.exrx.net/Lists/PowerExercises.html
20021104 For time: 15 Snatch 15 Knees to elbows 10 Snatch 10 Snatch 15 Knees to elbows 5 Snatch 5 Snatch 5 Snatch 15 Knees to elbows
20021103 Two rounds for time of: Tabata Squat Handstand walk, 4 minutesNote: If you can't walk on your hands hold a handstand for as much of the 4 minutes as possible.
20021102 Three round for time of: 3 Muscle-ups 50 Sit-ups
20021101 Rest day"Health is the vital principle of bliss,/ And exercise of health." James Thomson
20021231 Rest day"Someday is not a day of the week." Source UnknownAn apple a day will keep the doctor away! From Cornell University: http://www.news.cornell.edu/releases/June00/AntiCancerApple.bpf.html
20021230 Five rounds for time of: 25 Box jumps 15 Hang cleans1. Use as tall a box and as heavy a load as you can, e.g., how about 100% bodyweight and 30"? 2. No resting until finished.
20021229 Five sets of Dips. Total the five sets. Then...Three rounds for time of: Snatch 1/3 body weight, 10 reps Powerclean 1/3 body weight, 10 reps 20 inch box jump, 15 reps
20021228 For time: Back Squat, 20 reps Rest 5 minutes 800 meter run Rest 5 minutes Tabata Squat (20 seconds on/10 seconds off X 8) Rest 5 minutes 800 meter run Rest 5 minutes Overhead Squat, 20 reps
20021227 Rest day"Yesterday I was a dog. Today I'm a dog. Tomorrow I'll probably still be a dog. Sigh! There's so little hope for advancement." Charles M. Schulz (1922 - 2000) (Snoopy)Here is a cool training trick from the Westside Barbell Club: http://www.deepsquatter.com/strength/archives/ls01.htm
20021226 Five rounds for time of: Incline dumbell bench press, 5 reps Rope climb1. Max load on bench press at each pass. 2. Climb the rope without using your legs on the rope. If you can, it's time to do it right. 3. Take as much time between rounds as required to max bench load.
20021225 For time: 50 Sit-ups 15 Thruster 20 Pull-ups 12 Thruster 15 Pull-ups 9 Thurster 10 Pull-ups 50 Sit-upsNotes:1. Increase load with each set of Thrusters. 2. This is a fifteen minute workout. 3. A "Thruster" is a deep front squat/push-press combo (where have you been?). 3. Nice
20021224 Deadlift 5-4-3-2-1 reps. (total weight) Rest 5 minutes 20 inch box jump, 50 reps (record time) Rest 5 minutes 1000 meter Row (record time)
20021223 Rest dayIf you want happiness for an hour -- take a nap. If you want happiness for a day -- go fishing. If you want happiness for a month -- get married. If you want happiness for a year -- inherit a fortune. If you want happiness for a lifetime -- help someone else.Chinese Proverb
20021222 Tabata 12 inch Jumps Rest 4 minutes Tabata 12 inch Jumps Rest 4 minutes Tabata 12 inch Jumps Notes: Suspend a small object 12 inches above your reach. Now jump up and touch it per Tabata Interval protocol.
20021221 For time: 50 Sit-ups. Standing two minute sprint on stationary bike. 1/3 body weight Push-press, 21 reps. Standing two minute sprint on stationary bike. 1/3 body weight Push-press, 15 reps. Standing two minute sprint on staionary bike. 1/3 body weight Push-press, 9 reps. 50 Sit-ups
20021220 Complete as many round in 20 minutes as you can of: Rope Climb Body weight bench pressNotes: How many reps of bench press and how many trips up the rope can you get?
20021219 Rest day"I am not discouraged, because every wrong attempt discarded is another step forward." Thomas A. Edison
20021218 1 minute each of: Glute ham developer Medicine Ball Throw Sit-up Kettlebell swings Rest Three-Five rounds for time of: 10 Front Squat Rope climb "Double Up" Rest 1 minute each of: Glute ham developer Medicine Ball Throw Sit-up Kettlebell swings
20021217 You guessed it, today we are determining our total for the three Powerlifting lifts, the deadlift, bench-press, and the squat. Take your time. Warm-up with sets of three to five reps. Rest. Increase the weight, drop the reps, and lift again. Repeat this process until you've established a max weight for each lift. Total the lifts and submit for ranking. The total is comprised of your max lift at one rep for each exercise.
20021216 Front Squat-Push Jerk, 65 lbs. X 3 reps, Rest. Front Squat-Push Jerk 85X3, 105X3, 125X3, etc.Notes:1. Women and children can start with 45 lbs. and add ten each set. 2. Give yourself one point for each set successfully completed with 3 reps. 3. End with three more reps at the last weight completed with three reps and work your way back down with two more reps (3,5,7,9...) with each reduction in weight all the way back to 65 pounds.
20021215 Rest day"Nearly all men can stand adversity, but if you want to test a man's character, give him power." Abraham Lincoln Charles Staley is always interesting. http://www.myodynamics.com/articles.html
20021214 Five rounds for time of: 25 Push-ups Body weight back squat, 20 reps 25 Sit-ups
20021213 1 Pull-up 1 Dip 1 Sit-up 2 Pull-ups 2 Dips 2 Sit-ups 3 Pull-ups 3 Sit-ups get it? Continue this sequence as far as you can for exactly 30 minutes)Notes. 1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please.
20021212 Three rounds for time of: Walking lunges, 50 steps 50 Push-ups 4 "L-Rope climb"Notes:1) Lunge requires trailing knee to "kiss" the ground on each step. 2) Push-ups only count if body is perfectly straight and chest comes to ground. 3) L-Rope climb is a rope climb with your legs straight out in front of you.
20021211 Rest day"Courage overrides self-doubt, but does not end it." Mason Cooley We've been here before, but this site is so rich with worthwhile diet information that we've got to come back: http://www.panix.com/~paleodiet/
20021210 Bike 5 mins hard. Dumbbell Bench-press 15 reps.Bike 5 mins hard. Dumbbell Bench-press 15 reps.Bike 5 mins hard. Dumbbell Bench-press 15 reps.Notes: 1. After a warm-up make your first effort a heroic effort on the bike and record the distance. Take any rest needed and give the best dumbbell bench-press you can at fifteen reps or less. Again, rest as long as you want then repeat both efforts. Use the same weight for each bench press set. 2. If the first cycling and bench-press effort are true max efforts, then the second and third efforts are not repeatable no matter how long the rest.3. To test the quality of the first efforts and demonstrate the point of the workout take a LONG break after each couplet.4. Keep the rest between cycle effort and bench-press constant for each couplet.
20021209 For Time: 50 Push-ups 50 Pull-ups 75 Sit-ups 75 Kettlebell Swings, 1 "pood" kettlebell (16kg) 150 Air SquatsPerform the following in any order. The idea is to perform each in as few sets as possible. All of the reps from each exercise do not have to be completed before starting some from another exercise. Keep track of the reps and tally the total sets to completion. Note time to completion. Final score is total number of sets multiplied by time in minutes to completion.Notes: 1. One possible approach is to perform a near max set of push-ups, go on to the pull-ups, do the same with the sit-ups, etc. After the squats, go back to the push-ups and run through the list again finishing as much as you can at each exercise. 2. Seven sets total in ten minutes for a "70" is an excellent score!
20021208 Run one minute turn around and run back. "1 in/1 out" Rest two minutes Back Squat 3-5-7 reps Rest two minutes "1 in/1 out" Rest two minutes Back Squat 3-5-7 repsNotes:1. For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around. Push hard enough that you cannot make it back in one minute, i.e., done right you come in "late." 2. Pick tough three rep load. Hold for all six sets. 3. Try for same one minute "outspot" on second run. Again record time "late" on return. Compare to first run. 4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb or 5 minute cycle.
20021207 Rest day"We cannot become what we need to be, remaining what we are." Max Depree (1924-, American Furniture Manufacturing Company Executive)Here's a varitation on the bench press designed to improve your control. http://www.deepsquatter.com/strength/archives/ddani2.htm
20021206 For time: Jump rope, "Double unders", 2 minutes 40 Walking lunges, 20 each leg Body weight Bench press, max reps 1/3 Body weight Walking lunges, 20 steps, 10 each leg Body weight Bench press, max reps 1/2 Body weight Walking lunges, 10 steps, 5 each leg Body weight Bench press, max reps Jump rope, "Double unders", 2 minutesThese are walking lunges, not the ineffective ones!
20021205 Rope Climb & Handstand: Six ascents Twenty minutes of handstand practice. Squat 4 sets, 10,8,6,4 repsRow 2000 meters
20021204 1 set of Clean and Jerk @ 5 RM3 sets of Clean and Jerk @ 3 RM5 sets of Clean and Jerk @ 1 RM
20021203 Rest day"Failure is not the only punishment for laziness; there is also the success of others." Jules RenardHere courtesy of Dave Draper is an excerpt from Kubik's Dinosaur Training, a cult favorite among good strength and conditioning coaches. http://davedraper.com/dinosaur-training-book-excerpt.html
20021202 Ten round for time of: 5 Pull-ups 5 Push-ups 5 Squats 5 Sit-ups 5 Back Extensions1. No cheating, super-clean technique.
20021201 Snatch 1-1-1-1-1 repsThree round for time of: 15 Dips 15 Power cleansGlute Ham Developer Medicine Ball Throw Sit-ups, 2 minutes
20030131 Complete as many rounds in 30 minutes as you can of: 1 mile Bike 10 Pull-ups 135 pound Bench Press, 15 reps
20030130 Four rounds for time of: 15 Dips 1/2 Body weight power cleans, 12 reps
20030129 Row 5K
20030128 Rest Day"We forfeit three-quarters of ourselves in order to be like other people." Arthur SchopenhauerDan John is the man! - http://danjohn.org/
20030127 Complete as many rounds in 20 minutes as you can of: Body weight deadlift, 10 reps 10 Pull-ups 800 meter Run
20030126 Five rounds for time of: 5 Handstand push-ups 15 Jump rope "Double Unders"
20030125 Front Squat 3-3-3-3-3-3-3-3-3-3 reps
20030120 Rest day"Go home - Get 25-30 dips - then come back in here and you will have about 3 dips on my rings." - Greg GlassmanThe evolutionary argument for the Paleolithic Diet is powerful, sound, and compelling. We will regularly return to this thread. It is well worth the time to bookmark this link and explore its reaches until you are intimate with the details of this perspective http://www.beyondveg.com/cat/paleodiet/index.shtml
20030119 Repeat this circuit three times with no rest. Push hard; make each set a worthy effort. Use your judgement on the reps. Great athletes will make each set a challenge and execute the movements with great control and technique.Max heart rates are readily available here. For you fighters, this is a fight.Bike a fast mileSit-upsBack extensionMax set of pull-upsBench press @ body weightUpright row @ 1/3 body weightPush-ups
20030118 Complete a full Tabata interval of: Row Squat Pull-up Push-up Sit-upYou get a minute rest between each exercise.
20030117 For time: 500 meter Row Rest Deadlift, 15 reps Max set of pull-ups Rest Deadlift, 15 reps Max set of pull-ups Rest Deadlift, 15 reps Max set of pull-ups Rest 500 meter RowChoose a weight on the deadlift, which you can complete 15 reps but not 16.
20030116 Rest day"The fight is won or lost far away from witnesses— behind the lines, in the gym, and out there on the road, long before I dance under those lights." -Muhammad AliDr. Winett publisher of Master Trainer on intensity versus volume of cardiovascular training. We've seen Dr. Winett several times in other links.http://www.ageless-athletes.com/aerobics_and_health.shtml
20030115 Stretch: back, hips legs, chest, shoulders.Complete a max set of: Sit-up Back extension Knees to elbow Squat Dip Pull-up Deadlift 2000 meter RowStretch: back, hips, legs, chest, shoulders.See how tough you can make this workout. This is a high intensity training session. We're just doing one set of each exercise make it a killer! Each set should be a max effort. No resting during set. Rest as needed between exercises.
20030114 2 minutes of jump rope 10 Handstand push-ups 2 minutes of jump ropeComplete 12-10-8-6-4 reps of: 1/2 Body weight sumo deadlift high pull2 minutes of jump rope 50 Ring dips 2 minutes of jump ropeCan you complete this in 20 minutes?
20030113 Complete as many reps in 30 minutes as you can of: Rope Climb Push-upThe objective here is to climb and push until you can do neither. Thoroughly exhaust both functions within 30 minutes. Report the details of the experience both today and the effects tomorrow.Count the number of trips up the rope (the CrossFit rope is a 13' "shorty") and the number of push-ups within the half hour. Remember the CrossFit push-up is a very rigid body, deep, controlled movement. No cheating on the push-up!!Find a swimming hole/pool and pound out 15 fast laps!!
20030112 Rest day"The question is not whether we will die, but how we will live." Joan BorysenkoClarence Bass got his Kettlebell and injured himself for months within minutes. All new movements need to be explored gently, incrementally, and in the absence of all ego. http://www.cbass.com/KB_Blast.htm
20030111 For time: 1000 meter Row 7 Muscle-ups Body weight clean and jerk, 15 repsNotes:1. Notice the variation on this theme through the week. 2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. 3. Record time for comparisons T-W-Th-F-Sa. 4. O.K., So you can't C&J; your bodyweight; use 50 or 75%.
20030110 For time: Max set of pull-ups 800 meter Run Max set of pull-ups 400 meter Run Max set of pull-ups 200 meter Run
20030109 Run one minute turn around and run back. "1 in/1 out"Rest as needed.2minutes of Kettlebell Swing Rest 2 minutes 90 Seconds of Kettlebell Swing Rest 90 seconds. 60 Seconds of Kettlebell Swing, "1 in/ 1 out"Notes:1. For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around. Push hard enough that you cannot make it back in one minute, i.e., done right you come in "late." 2. Work with toughest Kettlebell you can for all three sets. 3. Try for same one minute "outspot" on second run. Again record time "late" on return. Compare to first run. 4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb or 5 minute cycle.
20030108 Rest day"Action may not always bring happiness; but there is no happiness without action." -Benjamin Disraeli
20030107 Complete two minutes each of: 20 inch Box jump Walking lunge Bike Sprint SquatRest 5 minutes, repeat
20030106 Four round for time of: 1/2 Body weight sumo deadlift high pull, 15 reps Run 400 meters
20030105 Tabata Squats Rest 4 minutes Tabata Squats Rest 4 minutes Tabata SquatsNotes: 1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.2) Take the lowest number of squats from all 8 work intervals as the score for each Tabata effort.3) Add the three scores from each effort for a total score for the workout.4) 60 is a good score.
20030104 Rest dayThe art of war is simple enough. Find out where your enemy is. Get at him as soon as you can. Strike him as hard as you can, and keep moving. Ulysses S. Grant (1822 - 1885)Cruise around www.sportsci.org.
20030103 Three round for time of: 45 pound Front squat, 50 reps 20 Pull-ups 20 DipsNotes: 1. Rest only where continuing is physically impossible. 2. If you can't complete the pull-ups or dips in one set break it into several with minimal rest. 3. Squat to a 10" box or platform.
20030102 Three round for time of: 1 minute Hollow rock 1 minute Arch rock 10 One legged squats, left leg 10 One legged squats, right legHollow Rock: Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair.Arch Rock: Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a rocking chair.One legged squat assistance: Hold your jump rope strung over your pull-up bar for balance and assistance if you've not developed the fitness for this yet.
20030101 30-25-20-15-10 reps of the couplet: 20 pound Medicine ball clean 1/2 Body weight assisted pull-upToday's workout is a simple yet elegant whole body circuit. Record and report your total time for all five rotations. FASTEST TIME TAKES IT! Take a prolonged stretching warm-up and cool-down.
20030228 Complete as many rounds in 20 minutes as you can of: Run 400 meters 15 Front squat: body weight 30 Sit-ups
20030227 Five rounds for time:1.5 pood Kettlebell swing, 21 reps Rope climb, "double up" (up and back only touching a toe to ground before reascent)
20030226 Pick your least favorite, yet available: Row 5K Run 5K Bike 10K Swim 1K
20030225 Rest DayThen I heard the voice of the Lord saying, "Whom shall I send? And who will go for us?" And I said, "Here am I. Send me!" Isaiah 6:8Our friend Tyler Hass’ Girevik Magazine has garnered access to some of the most original thinkers in fitness today if we dare say so! http://www.girevikmagazine.com/
20030224 Complete as many rounds in 20 minutes as you can of: 25 Push-ups Bike 1 mile Double body weight Deadlift, 12 reps
20030223 Five rounds for time of: Run 400 meters 65 pound Overhead squat, 21 reps
20030222 Complete as many Strict pull-ups in 20 minutes as you can.Subtract number of sets from pull-up total for score.
20030221 Rest DayI learned the value of hard work by working hard. Margaret M. Fitzpatrick
20030220 Complete as many rounds in 20 minutes as you can of: Four Rounds of Tabata: 65 pound push press Complete as many reps as you can in 20 seconds, rest for 10 seconds. Repeat this 4 more times. 20 double unders20 Sit ups on Glute Ham developer holding 25 lbs. Make sure the weight stays close to your chest and just under the chin.
20030219 Four rounds for time of: Run 1 mile 20 inch Box Jump, 50 reps
20030218 Hang Clean 10RM load X 10, 7RM load X 7, 5RM load X 5, 3RM load X 3, then in as few sets as possible and with the last (3RM) load:10 reps, 7 reps, 5 reps, 3 reps.
20030217 Rest DayThe nonviolent approach does not immediately change the heart of the oppressor. It first does something to the hearts and souls of those committed to it. It gives them new self-respect; it calls up resources of strength and courage that they did not know they had. Finally it reaches the opponent and so stirs his conscience that reconciliation becomes a reality.Martin Luther King, Jr. (1929-1968, American Black Leader, Nobel Peace Prize Winner, 1964)When dealing with similarly enlightened souls it does do exactly that. When confronting the rest of the world this very same strategy turns you into Scooby Snacks. - Coach Glassman
20030216 Complete as many rounds in 30 minutes as you can of: 10 Pull-ups 115 pound Pushpress, 10 reps 1000 meter Row
20030215 Three rounds, each for time of: 135 pound Clean and Jerk, 15 reps Bike 2 miles, level 20
20030214 Tabata Squats Rest Tabata Squats Rest Tabata Squats
20030213 Rest Day"Life can only be understood backwards, but it must be lived forward." Soren KierkegaardCheck this book out. It's called "Lights Out: Sleep, Sugar, and Survival." Many of our professorial friends have found merit in this work. http://www.amazon.com/exec/obidos/tg/detail/-/0671038680/002-8611176-2878465?vi=glance
20030212 Complete as many rounds in 20 minutes as you can of: 500 meter Row (moderate pace- not all out) 15 Push-ups 25 pound plate Squats, 25 reps
20030211 Five rounds for time of: Rope climb "double up" 3/4 body weight Sumo deadlift high pull, 10 reps
20030210 Run 10K
20030209 Rest Day"The difference between combat and sports is that in combat you bury the guy that comes in second." Unidentified Navy SEAL on The Discovery Channel's U.S. Navy Seals IIDan John on the overhead squat: http://danjohn.org/overhead.html
20030208 Complete as many rounds in 20 minutes as you can of: 95 pound Power cleans, 15 reps 25 Jump rope "Double Unders" 20 Push-ups
20030207 Four rounds for time of: 1000 meter Row 25 Dips
20030206 Overhead Squats:5 very light Overhead squats, 5 reps. 65 pound Overhead squat, 10 repsAdd 5 lbs at a time keeping the reps at 10.How many sets of 10 can you get while increasing the weight each time? ( If you are familiar with the movement you may take greater weight increases.)
20030205 Rest Day"Bravery is the capacity to perform properly even when scared half to death." Omar BradleyGood stuff from the Russians: http://www.dynamic-eleiko.com/sportivny/library/index.html
20030204 Complete as many rounds in 30 minutes as you can of: 25 Sit-ups 85 pound Push press, 21 reps 400 meter Run
20030203 Three rounds, each for time of: 225 pound Deadlift, 10 reps 500 meter Row
20030202 10-9-8-7-6-5-4-3-2-1 reps of: Muscle ups
20030201 Rest Day"If you have accomplished all that you have planned for yourself, you have not planned enough." Edward Everett HaleLook at these guys go: http://freepages.military.rootsweb.com/ ~douglas/1_5IN/CPAT/rope.html
20030313 Rest Day
20030312 If you are doing something you do not enjoy, such as a certain type of work because you need the money for school, your family, or whatever, and find yourself complaining and feeling hard done by, then you are enduring a life of conflict. You either have to change your thinking or your job. When you choose to do something for a certain benefit such as money, complaining while you are doing it is, of course, a waste of energy and time and is self-destructive.Philip WinkelmansKetogenic diets and epilepsyBack ground on ketogenic diets as therapyThanks to Brian Mulvaney
20030311 Perform a max single rep bench press within thirty seconds of racking weight perform max set of pull-ups.Multiply bench press load by pull-up reps for “useful upper body strength index” – a CrossFit original!Test again in five minutes.
20030310 Run 5k
20030309 Rest Day"The object of war is not to die for your country but to make the other bastard die for his." George PattonGrouchy has a new video! http://www.grouchymedia.com
20030308 Complete as many rounds in 20 minutes of: 10 Bench press: body weight 10 Pull-ups 10 Jump Rope "Double unders"
20030307 Three rounds for time of: 135 pound Back squat, 21 reps Run 400 meters
20030306 For time:30 Handstand Push-ups If you cannot do Handstand push-ups practice for 30 minutes
20030305 Rest DayEvery winner has scars.Herbert N. Casson
20030304 Complete as many rounds in 20 minutes as you can of: 10 Hang clean: 15RM load Run 400 Meters 25 Sit-ups.
20030303 Three Rounds for time of: 1 mile bike 15 Pull-ups
20030302 Deadlift 3-3-3-1-1-1-1-1 reps
20030301 Rest DayWho is wise? One who learns from all.The Talmud
20030430 Rest DayThere's but one way to determine the efficacy of a fitness protocol: pit that system against a second system and test them both against the standards of a third. By this standard CrossFit has no peer.- Greg Glassman Michael Johnson is the world record holder at 400-meter sprint – 43:18. Here he explains his strategy. http://www.sprint.r2.ru/400_johnson.htmlDiscover how a ten foot loop of theraband becomes a simple, inexpensive, effective, and portable approach to assisting the pull-up in May’s CrossFit Journal.
20030429 50 Glute Ham Sit-ups Tabata “Bottom to Bottom” Squats 50 Abmat Sit-upsThe Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!Life is a succession of moments. To live each one is to succeed. - Corita KentHere’s an interesting story about the Navy’s reevaluation of the sit-up: http://www.abmat.com/navy1.htm
20030428 Shoulder Press 15 RM X 15 reps 20 Pull-ups Push Press 15 RM X 15 reps 20 Pull-ups Push Jerk 15 RM X 15 reps 20 Pull-upsWork at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible. The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement. enlarge imageDave Leys' push jerk a moment before the catch; the hip is dropping, and the bar is rising. Notice his hip is back and his weight is on his heels.
20030427 Complete three rounds for time: Run 400 meters Deadlift bodyweight X 15 reps 24” Box Jump X 20 reps This workout contains three different functional applications of hip extension. Note the seeming incompatibility of these movements. The benefit here is largely a function of pace or total time – don’t dally!
20030426 Rest Day
20030425 Tabata Squats, Push-ups,and Pull-ups resting one minute between efforts.1/2 Tabata Squats, Push-ups, and Pull-ups resting one minute between efforts.“Variances in effort, intensity, enthusiasm, and performance are an inescapable part of life. The belief that these natural variances can be planned for months in advance in order to optimize performance at a later date is hogwash.” - Greg GlassmanAmerican Gymnast is a good resource for all things gymnastic: http://american-gymnast.com/index.shtml
20030531 For twenty minutes:7 Jump rope “double-unders” 7 Pull-ups 7 Push-upsScored by number of reps completed in 20 minutes.
20030530 Deadlift 3-3-2-2-2-1-1-1-1Go heavy; total loads for all 9 sets.
20030529 Complete 7 rounds for time: Wall-ball 30 shots Rope Climb “double-up”Wall-ball target center needs to be nine feet high and two feet long. Rope climb “double-up” is ascending, descending, and ascending with only a toe touch between descents.
20030528 Rest Day
20030527 Clean and Jerk 15-12-9 repsPick load for all three sets and keep it. Rest as needed between efforts.
20030526 Run 5K
20030525 Clean & Jerk 15-12-9 reps.Pick load for Clean & Jerk and keep it for all three sets.Divide C&J; weight in pounds by number of seconds to completion for final score.
20030524 Rest Day
20030523 Complete 7 rounds of:Barbell Thrusters 3 reps 5 Pull-upsPick weight for thrusters and keep it for all seven rounds. Divide thruster weight by number of seconds to completion for total score
20030522 Complete 5 rounds of:Row 500 meters 35 Sit-ups
20030521 Complete 5 rounds:Run 400 meters Clean 15 reps 20 Push-upsPick load for cleans and keep if for all five rounds.Divide clean weight by number of seconds to completion for total score.
20030520 Rest Day
20030519 Shoulder press 65 pounds 90 seconds for reps. Tabata Squats – “bottom to bottom” Shoulder press 65 pounds 90 seconds for reps.“Bottom to bottom” squats start at the bottom and end at the bottom with but an instantaneous stop at the top. Rest is at the bottom!Shoulder press as many of the reps as possible and then push-press the remaining. Return the score as S/P, “S” being the number of reps shoulder pressed and “P” being the number of reps push-pressed.
20030518 For time:30 Muscle-upsUse spotter for manual assistance only when needed.
20030517 Complete three rounds:Deadlift 3-3-3 reps 30 Sit-upsMove slowly and deliberately while adding weight to each of the nine deadlift sets.
20030516 Rest Day Enlarge imageBy selecting the duration of both the work and rest intervals, interval training can be used to focus on each of each of the three metabolic pathways. There are, however, hybrid intervals like the Tabata protocol (20 seconds of work followed by 10 seconds of rest repeated eight times) that have strong anaerobic and aerobic characteristics. Ultimately, you need to experiment with varying intervals of work and rest in pursuit of particularly challenging combinations. Variances in interval work are important to broad adaptation or great fitness. Dr. Stephen Seiler is a good source on the subject of interval training.
20030515 Five rounds of:Clean 105X21 15 Handstand Push-ups
20030514 Three rounds of:Run 400 meters 12 Pull-ups 25 Kettlebell Swings (2 Pood/70 pounds)
20030513 Complete 5 rounds of:Row 1,000 meters Rest 3:00 minutes
20030512 Rest Day
20030511 For time: 50 Back/hip extensions 10 Rope climbs in “L” 50 Back/hips extensions
20030510 50 Sit-ups Tabata front squat 65 pounds 50 Sit-ups
20030509 Five rounds of: Push press 15 reps 24” Box jump 20 repsPick load for push press and keep it for all five rounds.
20030508 Rest Day This is our thick handled, rotating pull-up bar. Built by our staff engineer and friend, Nick Massman, this beast will take someone with 30 pull-ups and bring them down to 10 or less. The combination of a two-inch thick bar and bearing mounts wildly increases grip requirements. Just hanging from the bar is a challenge. When your grip tires there’s little warning – boom you’re falling!
20030507 Deadlift 3-3-1-1-1-1-1Go slow and heavy!The late Dr. Robert Atkins was the Louis Pasteur of our times. If you’ll remember from science history Pasteur was ridiculed and vilified by the media and medical community for maintaining that disease was caused by microorganisms that lived all around us. Dr. Atkins suffered similar condemnation for revealing that carbohydrate not dietary fat was the culprit in heart disease. The medical community is rapidly coming around to Atkins’ position and highly acclaimed science writer Gary Taubes brought the world’s attention to this shift in a piece in a July 8th, 2002 article in the New York Times Magazine entitled “What if It’s All Been A Big Fat Lie?” This article had an enormous impact on the public’s awareness of the medical community’s emerging acceptance of Atkins’ position.Reason Magazine published a poorly researched and strongly biased criticism of Taubes’ work by Michael Fumento in March entitled “Big Fat Fake.” Longtime fans of Reason Magazine, the CrossFit staff were sorely disappointed by Mr. Fumento’s piece. Michael Fumento, otherwise, a first rate journalist, has published several articles and a book on nutrition that reveal his ignorance on the subject. Reason recently published a rebuttal by Gary Taubes to Michael Fumento’s criticisms on Reason’s website that hit the mark. Following Taubes' rebuttal is a reply by Fumento.
20030506 Five rounds of: Hang Clean 12 reps 12 DipsPick load for hang cleans and keep it for all five rounds.
20030505 Five rounds of: Thruster 12 reps 12 Pull-upsPick load for the thruster and keep it for all five rounds.
20030504 Rest DayFred Koch, Robert Blom, and Vidar Jacob made an important contribution to our understanding of abdominal training with their “abmat” work. http://www.abmat.com/intro.htm.Learn, train, and practice the “abmat” style sit-up as well as the “L” sit , glute-ham/Roman Chair sit-up, and hollowrock. Set goals for each of these exercises. On the glute-ham and Roman Chair sit-up learn to lift with the Quads’ rectus femoris as well as the typically dominant psoas. The key to this is to attempt to extend the leg even though it may be nearly fully extended and to lift up sharply on the shin supports. If you have equipment that let’s you adjust the contact pads, move the hip pad away from the hip and towards the knee to encourage more quadriceps use.
20030503 Complete 5 rounds for time: Run 400 meters Bench bodyweight 10 reps 10 Pull-upsDan John’s the real deal. There isn’t a more honest, no B.S., knowledgeable voice in lifting and throwing than Dan John’s. Check out “Get Up!!!!” http://danjohn.org/coach.html
20030502 Snatch 5-5-3-3-3-1-1-1-1 repsThanks to John McCracken for recommending Men's Gymnastics Coaching Manual by Lloyd Readhead.“O lifting is an amazing sport for carryover. I once, on a stupid bet for a twelve pack of beer, raced a ten kilometer run without ANY (zip, zero, nada, nothing, any) running in the past year or two or three (or maybe five years), but I was getting ready for an O meet. Lots of people...lots...finished well behind me. In fact, this Nazi psycho running chick at the job I had at the time finished behind me, too.”- Dan John Bad dip. Good dip.Enlarge image
20030501 Perform 3 rounds: Jump rope 2 minutes, max “double-unders” Pull-ups 25 reps for time“Day on, day off diet boosts health”, from New Scientist. http://www.newscientist.com/news/news.jsp?id=ns99993668Your CrossFit staff played with this diet last year (thought we invented it!) and found it doable – almost fun. Eat anything-eat nothing, repeat.The new site launch is the perfect occasion to thank all of you for your support and encouragement! The entire CrossFit.com project has been an incredible journey of the “build it and they will come” variety. We dedicate the new site to Coach Derek Ray, Brian Mulvaney, Otto Lejeune, Ben Elizer, Ted Socha, Robb Wolf, Dan John, Dave Werner, Nick Nibler, Athena, Jason Highbarger, Greg Amundson, Loyd Lewis, Dave Leys, Lani Lau, Eva Twardokens, Dave Young, Jim and Debie Baker, Tim Silva, Garth Taylor, Claudio Franca, BJ Penn, Cameron Earle, Nick Massman, and Philippe and Sonia Kahn- Greg and Lauren GlassmanWe know many of you have already “met Pukie”, and we’re sorry. For the rest of you here he is!
20030630 Clean and Jerk 15-12-9 repsRest overhead, at rack, or at bottom, but not at ground - touch and go only!
20030629 Rest Day
20030628 Run 5K
20030626 50 Pull-ups 200 Squats 75 Push-ups
20030625 Complete 10 rounds of: Deadlift 1 rep 12 Push-upsDivide deadlift weight by time to completion in seconds.
20030625 Rest Day
20030624 In one hour complete 7 rounds of: Max Bench Max Pull-ups
20030623 Complete 5 rounds of: Run 400 meters Overhead squat 95X21
20030622 Complete 3 rounds of: Run 400 meters 21 1 1/2 pood kettlebell or 55 pound dumbbell swings 12 Pull-upsRest and repeat off clock.
20030621 Rest Day
20030620 Tabata Squats Tabata Push-ups Tabata Squats
20030619 Complete 5 rounds of: Run 400 meters 15 “L” Pull-ups“L” Pull-ups require that the legs be straight and heels remain above lowest point of butt through entire range of pull-up. Reps where heels sink below butt, or legs bend, even momentarily, don’t count.
20030618 Complete 5 rounds of: Deadlift twice bodyweight 10 reps 10 Handstand Push-ups
20030617 Rest Day
20030616 Complete 7 rounds: Walking lunge 100 ft. Max set of pull-ups 20 Push-upsFinal score is pull-up total divided by time to completion for all 7 rounds. E.G. 28+20+16+13+10+9+7=103 pull-ups & 21:43=1303 seconds. 103/1303=. 079
20030615 Complete five rounds for time:Run 400 meters 5 muscle ups
20030614 Front Squat - Push Jerk 10 singles
20030613 Rest Day
20030612 Five rounds of: Hang Clean 15 reps 20 Sit-upsPick a load for all five rounds. Total score is hang clean load in pounds divided by time to completion in seconds for all five rounds.
20030611 Run 1 mile. Bench Press bodyweight 21 reps.Rest, repeat off clock.
20030610 Deadlift 3-3-3Rest - 5 rounds of: Deadlift 135 x 12 12 Pull-ups
20030609 Rest Day
20030608 Complete 3 rounds of:Max set of Pull-ups x 2 Max set of Dips x 2
20030607 Clean 5-5-5 RepsRest -For ten minutes: 12 Push-ups Clean 95X12
20030606 Front Squat 5-5-5 RepsRest - For ten minutes: 12 Pull-ups 12 One-legged squats, alternating legs
20030605 Rest Day
20030604 You have one hour to:24” Box Jump 50 jumps Deadlift 1-1-1-1-1 reps 24” Box Jump 50 jumps
20030603 You have one hour to:Run 1 mile Clean 1-1-1-1-1 Run 1 mile
20030602 You have one hour to:Row 1K Back Squat 1-1-1-1-1 reps Row 1K
20030601 Rest Day
20030731 Rest Day
20030730 Complete three rounds for time: Run 800 meters 20 “Toes-to-bars” Deadlift BW, 21 reps
20030729 Complete 5 rounds of: Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of pull-ups: 1/2 minute – 12 shots 1 minute – 25 shots 1 1/2 minutes – 37 shots 2 minutes – 50 shots 2 1/2 - 62 shots 3 minutes – 75 shots 3 1/2 minutes – 87 shots 4 minutes – 100 shots 4 1/2 minutes – 112 shots 5 minutes – 125 shots 5 1/2 minutes – 137 shots 6 minutes – 150 shots
20030728 Warm-up and find max clean Test max push-ups Rest Complete five rounds for time of: 50% max clean 12 reps 50% max push-ups
20030727 Rest Day
20030726 Complete for time: 30 Kettlebell (or Dumbbell swings) 30 Sit-ups 25 Kettlebell or Dumbbell swings 25 Sit-ups 20 Kettlebell Swings 20 Sit-ups 15 Kettlebell Swings 15 Sit-ups 10 Kettlebell Swings 10 Sit-ups 5 Kettlebell Swings 5 Sit-ups
20030725 Complete 4 rounds for time: Row 500 meters (or run 400-meters) 15 Handstand Push-ups Rope Climb “double up”
20030724 10 “Windshield Wipers” With a 10RM load perform a very slow deadlift with a thirty-second travel to lockout and a thirty second travel to ground. Rest. Repeat for total of 10 reps. 10 “Windshield Wipers” Tuesday, July 22 shows Loyd doing a “Windshield Wiper”. Both left and right positions constitute a single rep. If you can’t do the Wipers, struggle with them anyways for ten minutes before and after the deadlifts.For deadlift use alternate grip, hook grip, parallel grips, whatever, don’t let go. Don’t speed up.
20030723 Rest Day
20030722 Run 5 K
20030721 For time: 15 pull-ups 15 sit-ups 13 pull-ups 13 sit-ups 11 pull-ups 11 sit-ups 9 pull-ups 9 sit-ups 7 pull-ups 7 sit-ups 5 pull-ups 5 sit-ups 3 pull-ups 3 sit-ups 1 pull-up 1 sit-up
20030720 Weighted walking lunge/push-press for 400 meters.Four lunge steps, alternating legs, followed by 5 reps of push-press repeated through 400 meters. Rack and press from back, front, or alternate at will. Rest when and where needed but clock keeps running.
20030719 Rest Day
20030718 Row 1K Tabata Snatch Row 1K
20030717 How many muscle-ups can you do in thirty minutes?
20030716 Two rounds of: Right arm barbell push-press 12 reps Left arm deadlift 12 reps Run 800 meters Left arm barbell push-press 12 reps Right arm deadlift 12 reps Run 800 meter
20030715 Rest Day
20030714 Hang Clean 60% BW x V reps 70% BW x W reps 80% BW x X reps 90% BW x Y reps 100% BW x Z reps
20030713 Five rounds, each for time of:20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
20030712 Inman MileFrom the U.S. All-Round Weightlifting Association, USAWA: “The lifter will have loaded onto his/her shoulders a weight equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight be touched by any aide once the lift has begun, the event is terminated. The lifter may be handed refreshments during the lift.”
20030711 Rest Day
20030710 For thirty minutes: Five pull-ups Five ring dips 15 Sit-ups
20030709 Deadlift 5-5-5-5-5-5-5 reps
20030708 For time: Back Squat 20 reps Run 800 meters Back Squat 15 reps Run 800 meters Back Squat 10 reps Run 800 metersUse same load for all three squat sets. Scored by dividing squat load (pounds) by time to completion (seconds). E.G., 315 lbs./720 seconds = .438
20030707 Rest Day
20030706 Complete 10 rounds of: 5 Handstand Push-ups 5 “L” Pull-ups
20030705 10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1.5 x bodyweight Bench press: bodyweight Clean: .75 x bodyweight
20030704 Complete 30 rounds: Left leg squat Right leg squat Muscle-upComplete workout whether or not you can perform the one-legged squat or muscle-up. Find a method of assistance if needed for either exercise. One legged squats are performed with the non load bearing leg held out straight in front.
20030703 Rest Day
20030702 75 Sit-ups 65-Pound Tabata Front Squat 75 Sit-upsRest as needed between squats and sit-ups. Try to complete sit-ups in as few sets as possible. Tabata squat score is least number of squats in any of the eight intervals.
20030701 For time:5 X Rope Climb (5 distinct ascents) 10 Handstand push-ups 4 X Rope climb 8 Handstand push-ups 3 X Rope climb 6 Handstand push-ups 2 X Rope climb 4 Handstand push-ups 1 X Rope climb 2 Handstand push-ups
20030831 Repeat for twenty minutes: Rope Climb double-up 15 Push-ups
20030830 Complete 3 rounds for time of: Back Squat bodyweight 20 reps Run 800 meters
20030829 30-20-10 reps for time of: Alternating left and right arm, dumbbell snatch, 1/3 body weight Pull-ups
20030828 Rest Day
20030827 Deadlift 7 sets of 3 reps each.
20030826 Complete 7 rounds for time: Squat clean 50% bodyweight 21 reps Run 400 meters
20030825 Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pull-ups
20030824 Rest Day
20030823 How many pull-ups can you do in 20 minutes?
20030822 How many handstand push-ups can you do in 20 minutes?
20030821 For time: 150 Squats Run 800 meters 150 Squats
20030820 Rest Day
20030819 Dumbbell, alternate Clean & Jerk and Snatch, 21-15-9 reps.
20030818 For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20030817 "Thruster" 95 pounds 10 reps every minute on the minute for twenty minutes.
20030816 Rest Day
20030815 By any progression of your choosing find a max deadlift and max bench press.
20030814 Run 5K
20030813 For time: 10 Pull-ups 10 Two arm dumbbell swings 10 Pull-ups 10 Right arm push-presses 10 Pull-ups 10 Left arm push-presses 10 Pull-ups 10 Right arm snatches 10 Pull-ups 10 Left arm snatches 10 Pull-ups
20030812 Rest Day
20030811 At the rate of one muscle up every thirty seconds, how long can you continue?
20030810 4 x 5 x (Cln+FS+PP+BS+PP+OHS)This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep. The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.' This complex comes to us from Lincoln Brigham. Thanks, Lincoln!
20030809 Three rounds for time: Run 400 meters 1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing) 12 Pull-ups
20030808 Rest Day
20030807 Complete three rounds, 15-12-9 reps, for time of: Clean 135 lbs Ring dips
20030806 Complete 3 rounds, 21-15-9 reps, for time. “Thruster” 85 lbs. Pull-ups
20030805 Complete three rounds, 15-12-9 reps, for time: Deadlift 225 lbs Handstand Push-ups
20030804 Rest Day
20030803 Set up before a clock and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.
20030802 Attach an object at precisely 12” above your maximum reach with rope or cord. Within Tabata interval parameters jump and touch the attached object. Score as other Tabata exercises – lowest count in any of eight intervals. Pull to inverted hang from pull-up bar or rings 50 reps in as few sets as possible (keep arms and legs as straight as you can).Repeat Tabata jump interval.
20030801 Clean & Jerk 15-12-9 reps.
20030930 Row 1000 meters Thruster 85 x 21 15 Pull-upsRow 750 meters Thruster 85 x 18 12 Pull-upsRow 500 meters Thruster 85 x 15 9 Pull-ups
20030929 Rest Day
20030928 Run 5K
20030927 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
20030926 Deadlift 3RM load maximum number of sets in twenty minutes. Using the max load from any set on 030827 where available, how many triples can you complete in twenty minutes?
20030925 Rest Day
20030924 Complete 5 rounds for time of: Run 400 meters Overhead Squat 95 X 21
20031031 Rest Day
20031030 Twenty rounds for time of: 5 Pull-ups 10 Push-ups 15 Squats
20031029 Ten rounds for time of: 10 Pull-ups 20 Push-ups 30 Squats
20031028 Five rounds for time of: 20 Pull-ups 40 Push-ups 60 Squats
20031027 Rest Day
20031026 Deadlift 3-3-3 reps 3 sets max dips How many rounds can you complete in 15 minutes of: Deadlift 135 pounds, 10 reps 12 Dips
20031025 Front squat 3-3-3 reps 3 sets max pull-ups How many rounds can you complete in 15 minutes of: Front squat 95 pounds, 10 reps 12 Pull-ups
20031024 Clean 3-3-3 reps 3 sets max push-ups How many rounds can you complete in 15 minutes of: Clean 95 pounds, 10 reps 15 Push-ups
20031023 Rest Day
20031022 For time: 15 Handstand push-ups 30 Pull-ups 12 Handstand push-ups 24 Pull-ups 9 Handstand Push-ups 18 Pull-ups 6 Handstand Push-ups 12 Pull-ups 3 Handstand Push-ups 6 Pull-ups Use assistance for the pull-ups and substitute a standing dumbbell shoulder press (no hips!) for the handstand push-ups if needed, but select load and assistance so that the first couplet of 15 Handstand push-ups and 30 pull-ups must be chopped into smaller sets.
20031021 Two rounds of: Jump rope double unders for 2 minutes One-legged, alternating L&R; legs, Tabata squats. Use right leg for the first interval and left for the second, etc. 24" box jump 2 minutes
20031020 For time: Run 400 meters One arm dumbbell snatch, alternate arms, 10RM load, 40 reps. Run 800 meters One arm dumbbell snatch, alternate arms, 10RM load, 40 reps Run 400 meters. Snatch from ground and catch as low as possible.
20031019 Rest Day
20031018 How many "L" Pull-ups can you do in 30 minutes?
20031017 Hang squat clean 21-15-10-6-3-1 reps.
20031016 For time: 80 squats 40 dumbbell swings (50lb dumbbell) 20 pull-ups 64 squats 32 dumbbell swings 16 pull-ups 50 squats 24 dumbbell swings 12 pull-ups 32 squats 16 dumbbell swings 8 pull-ups 16 squats 6 dumbbell swings 4 pull-upsThis comes from Duffy "Don�t-need-no-stinkin-rest" Gaver. The time to beat is 22:43!
20031015 Rest Day
20031014 15 rounds for time of: 10 Pull-ups 10 push-ups 10 Squats Run 100 meters
20031013 Run 10K
20031012 Max deadlift Max bench press Max squat
20031011 Rest Day
20031010 For time: 40 Kettlebell swings 20 Pull-ups 32 Kettlebell swings 16 Pull-ups 24 Kettlebell swings 12 Pull-ups 16 Kettlebell swings 8 Pull-ups 8 Kettlebell swings 4 Pull-ups
20031009 Perform 5 rounds, each for time of: Run 400 meters Clean & Jerk 95 pounds, 15 reps
20031008 5 rounds of: Max Bench Max Pull-ups
20031007 Rest Day
20031006 Five rounds for time of: Run 400 meters 50 Squats 15 L Pull-ups
20031005 Seven round for time of: Rope climb double up 7 Handstand push-ups
20031004 Seven rounds for time of: Deadlift 225 X 10 Push-ups max set Run 400 meters
20031003 Rest
20031002 For time: Clean 21 reps Run 800 meters Clean 15 reps Run 800 meters Clean 9 reps Run 800 meters
20031001 Jump rope double-under for 2 minutes Sit-up for 2 minutes Jump rope double-under for 90 seconds Sit-up for 90 seconds Jump rope double-under for 1-minute Sit-up for 1-minute Jump rope double-under for 30 seconds Sit-up for 30 seconds
20021130 For time: Run 800 meters 15 left-legged pistols 15 right-legged pistols 25 sit-ups 12 left-legged pistols 12 right-legged pistols 25 sit-ups 9 right-legged pistols 9 left legged pistols 25 sit-ups Run 800 meters
20031129 For time: Run 400 meters 25 left arm snatches 25 right arm snatches 25 pull-ups Run 400 meters 20 left arm snatches 20 right arm snatches 20 pull-ups Run 400 meters 15 left arm snatches 15 right arm snatches 15 pull-ups Run 400 meters
20031128 Rest Day
20031127 Powerclean 5-5-3-3-3-1-1-1-1 reps.Practice handstand for 20 minutes.
20031126 Back Squat 5-5-3-3-3-1-1-1-1 reps.Practice L sit & L sit pirouettes for 20 minutes.
20031125 Snatch 5-5-3-3-3-1-1-1-1 reps.Practice handstand for 20 minutes.
20031124 Rest Day
20031123 Three rounds for time of: Run 400 meters Hang squat clean 95X21 12 Ring dips
20031122 Three rounds for time of: Run 400 meters Front Squat 95X21 12 L Pull-ups
20031121 Three rounds for time of: Run 400 meters Deadlift 135X21 12 Handstand Push-ups
20031120 Rest Day
20031119 Tabata Sit-ups Run 1 mile Tabata Sit-ups
20031118 Row 1K Rest 15 minutes Row 1K
20031117 Three rounds at any pace of: Max pull-ups Max reps bench press 135 pounds Max squats in 60 seconds
20031116 Rest Day
20031115 Complete 3 rounds for time of: Run 400 meters BodyweightX10 reps of 7 back squats/12 sit-ups
20031114 Complete 3 rounds for time of: 50 reps 24" Box jump 185 lbsX7 reps of 7 deadlifts/5 pull-ups
20031113 Complete 3 rounds for time of: Row 500 75 lbsX15 reps of 1 hang squat clean/3 push jerks
20031112 Rest Day
20031111 Complete three rounds of: Max handstand push-ups 5-minutes Max pull-ups 2-minutes Max squats 1 minute
20031110 Row 5K
20031109 Three rounds for time: 5 Muscle-ups 50 Squats
20031108 Rest Day
20031107 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pull-ups
20031106 Run 5K
20031105 "Helen"Three rounds for time: Run 400 meters 1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing) 12 Pull-ups
20031104 Rest Day
20031103 Tabata hang squat clean 85 pounds Bench press 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.
20031102 Tabata push-press 75 pounds Snatch 95X21-18-15-12-9-6-3 reps rest 60 seconds between sets.
20031101 Tabata front squats 95 pounds. Deadlift 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.
20031231 Seven rounds for time at 21-18-15-12-9-6 and then 3 reps of: Pull-ups Push-ups Sit-ups Squats
20031230 Rest Day
20031229 For twenty minutes: 10 Barbell Snatches 10 Pull-ups
20031228 For twenty minutes: 10 Deadlifts 10 Handstand Push-ups
20031227 For twenty minutes: 10 Dumbbell Thrusters 10 Pull-ups
20031226 Rest Day
20031225 Deadlift 3-3-1-1-1-1-1 reps
20031224 Run 5K
20031223 Without rest between exercises: Tabata Squat Tabata Sit-up Tabata Push-up Tabata Pull-up
20031222 Rest Day
20031221 7 rounds for time of: Sumo deadlift high-pull 12 reps 12 Ring dips
20031220 7 rounds for time of: Push-jerk 10 reps 10 Pull-ups
20031219 7 rounds for time of: Hang squat clean 15 reps 15 Push-ups
20031218 Rest Day
20031217 DanFour rounds for time of: Overhead squat 21 reps Run 400 meters
20031216 Practice backwards roll to support on rings.
20031215 21-15 and then 9 reps of: Deadlift Handstand Push-up
20031214 Rest Day
20031213 Two rounds for score of: Tabata Squats Muscle-up for four minutes Rest
20031212 Give 60 minutes to practicing handstands, walking on hands, pressing to handstand, etc.
20031211 For Time: 30 reps Clean & Jerk
20031210 Rest Day
20031209
20031208
20031207
20031206 Rest Day
20031205 "Elizabeth"21-15-and 9 reps of: Clean 135 pounds Ring Dips
20031204 Run 5K
20031203 "Chelsea"
20031202 Rest Day
20031201 For time: 25 Kettlebell swings Run 200 meters 25 straight-arm pulls to inverted hang Run 200 meters 20 Kettlebell swings Run 200 meters 20 straight-arm pulls to inverted hang Run 200 meters 15 Kettlebell swings Run 200 meters 15 straight-arm pulls to inverted hang Run 200 meters 10 Kettlebell swings Run 200 meters 10 straight-arm pulls to inverted hang
20040131 Rest DayEnlarge image
20040130 Five rounds for time of: Run 400 meters 21 Sit-ups 21 Back/hip extensions
20040129 Five rounds for time of: 20 Pull-ups 30 Push-ups
20040128 Five rounds for time of: Run 400 meters 95 pound hang squat clean 15 reps
20040127 Rest Day
20040126 For twenty minutes: Run 400 meters 35-pound dumbbell thruster, 21 reps
20040125 For twenty minutes: 30-foot rope climb 25 push-ups
20040229 How many rounds can you complete in 20 minutes of: 95 lb Push Jerk x 15 reps 30 Air squats
20040228 Rest Day
20040227 Back squats 5-3-3-2-2-2-1-1-1-1 reps
20040226 Tabata push-up Run 800 meters Tabata sit-ups Run 800 meters Tabata jumping pull-ups Run 800 metersRest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.
20040225 7 rounds of: 185 lb deadlift x 10 reps 25 double unders
20040224 Rest Day
20040223 For total time, 21-18-15-12-9-6- and then 3 rep rounds of: 95 pound hang squat clean Handstand push-ups
20040222 For total time, 21-18-15-12-9-6- and then 3 rep rounds of: 2 pood Kettlebell swing 20-pound medicine ball sit-up throw
20040221 For total time, 21-18-15-12-9-6- and then 3 rep rounds of: 95-pound barbell thruster Pull-ups
20040220 Rest Day
20040219 Dumbell Snatch 20 right, 20 left 10 right , 10 left 5 right, 5 left
20040218 Four rounds for time of: Run 400 meters 50 sit-ups
20040217 For Time: 30 reps Clean & Jerk
20040216 Rest Day
20040215 Seven rounds for time of: 5 Handstand push-ups 10 Pull-ups 20 Squats
20040214 Run or Row 5K
20040213 Five slow rounds of: Deadlift bodyweight, 15 reps Max reps pull-ups Max reps dips
20040212 Rest Day
20040211 For time: 30 Muscle-ups or 60 pull-ups and 60 dips. Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.
20040210 Five rounds for time: Overhead squat 65 pounds, 15 reps Row 500 meters 25 Sit-ups
20040209 For time: Wall-ball 28-pound ball, 50 reps 30 Pull-ups Wall-ball 28-pound ball, 30 reps 20 Pull-ups Wall-ball 28-pound ball, 20 reps 15 Pull-upsOur wall-ball default value is 28 pound ball, two feet of travel calculated from an average 8 foot reach and ten foot center of target. Calculate your ball weight times reach to match 56 foot-pounds per rep.
20040208 Rest Day
20040207 Rounds at 15-13-11-9-7-5-3 and 1 reps of: Hang squat clean Push-up
20040206 Rounds at 15-13-11-9-7-5-3 and 1 reps of: Barbell Thruster Pull-ups
20040205 Rounds at 15-13-11-9-7-5-3 and 1 reps of: Deadlift Ring Dip
20040204 Rest Day
20040203 For total time, 30-20- and then 10 rep rounds of: 1½ pood Kettlebell snatch, left, then right arm Pull-ups
20040202 Four rounds for time of: Run 400 meters 50 Squats
20040201 7 rounds, for total reps, with 60 second at each exercise: 95-pound Thruster Pull-ups
20040331 Rest Day
20040330 21-15- and 9 rep rounds for time of: Pull-ups Bench press
20040329 21-15- and 9 rep rounds for time of: Handstand push-ups Deadlift
20040328
20040327 Rest Day
20040326
20040325
20040324 20 seconds of work followed by a 10 second transition to the next exercise for 7 rounds or 21 intervals of: Squat Sit-up Back Extension
20040430 20 rounds of: 5 pull-ups 10 push-ups 15 air squats
20040429 "Diane"21-15- and 9 rep rounds for time of: Deadlift 225 Handstand push-upsCan you beat Matt Mast's time at 3:34? Compare your time to September 19, 2003.
20040428 Rest Day
20040427 Run 1600 meters 50 sit-ups 50 back extensions Run 800 meters 25 sit-ups 25 back extensions Run 400 meters 15 sit-ups 15 back extensions
20040426 5 rounds for time of: 5 muscle-ups 10 overhead squats
20040425 5 minutes of double unders 5 minutes of 95 lb clean and push jerk 3 minutes of double unders 3 mintutes of 95 lb clean and push jerk 1 minute of double unders 1 minute of 95 lb clean and push jerk
20040424 Rest Day
20040423 Complete 5 rounds for time: Run 400 meters 50 Squats
20040422 Five rounds for max reps of: Body weight bench press Pull-ups
20040421 Perform rounds of 21-18-15-12-9-6- and then 3 reps of: Toes through rings Wall Ball Reverse hip extension Burpees Toes through rings: Hang from rings, and with straight arms and legs, lift feet up and then through the rings. Reverse hip extension: place your trunk face down on a level surface that is high enough to let your legs hang down freely from where you repeatedly raise the legs to parallel and hold briefly.
20040420 Rest Day
20040419 Five rounds of: Push-jerk 10 reps Knees to elbows 20 reps
20040418 How many rounds in 20 minutes of: Deadlift 1.5 x bodyweight x 7 reps Pull-ups x 7 reps
20040417 Rounds at 15-13-11-9-7-5-3 and 1 reps for time of: Handstand push-ups Ring dips
20040416 Rest Day
20040415 Run or row 10K
20040414 "Helen"Three rounds for time: Run 400 meters 1½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20040413 Front Squat 3-2-2-2-1-1-1-1-1 reps
20040412 Rest Day
20040411 Seven rounds: Good Mornings, 65 pounds, 21 reps L-Sit 60 seconds
20040410 Seven rounds for max reps total: Bench press, body weight Pull-ups
20040409 For time: Run 1,200 meters (3 laps at track) Hang squat clean 95 pounds, 21 reps Run 800 meters (2 laps) Hang squat clean, 95 pounds, 15 reps Run 400 meters (1 lap) Hang squat clean 95 pounds, 9 reps
20040408 Rest Day
20040407 21-15- and 9 rep rounds for time of: Deadlift 1.5 x bodyweight Ring dips
20040406 Five rounds for time: 15 �L� Pull-ups 30 Push-ups 45 Sit-ups
20040405 Back Squat 5-5-3-3-3-2-2-2-2-1
20040404 Rest Day
20040403 For time: Dumbbell snatch 30 left, 30 right Rope-climb 5 trips Dumbbell snatch 20 left, 20 right Rope-climb 5 trips Dumbbell snatch 10 left, 10 right Rope-climb 5 trips
20040402 For time: Run 400 meters 30 sit-ups 30 back extensions Run 400 meters 25 sit-ups 25 back extensions Run 400 meters 20 sit-ups 20 back extensions
20040401 For time: Row 2K 50 Wall-ball shots Row 1K 35 Wall-ball shots Row 500 meters 20 Wall-ball shotsIf you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin - "shin to chin." 2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp'sUse 20 lb medicine ball.
20040531 Rounds of 21-18-15-12-9-6 and 3 reps of: Kettlebell swing 1 1/2 pood Medicine ball sit-up throw 20 pounds x 10 feet
20040530 Rest Day
20040529 For time: 50 Push-ups Row 1000 meters 30 Push-ups Row 1000 meters 20 Push-ups
20040528 Power clean 21 reps Run 800 meters Power clean 15 reps Run 800 meters Power clean 9 reps
20040527 5 rounds of: Wall ball 50 shots with 20 pound ball L-Pull-ups 15 reps
20040526 Rest Day
20040525 Complete as many rounds in 20 minutes as you can of: Row 250 meters Sumo deadlift highpull 95 pounds, 21 reps Pull-ups 15 reps
20040524 Back squat 3-2-2-2-1-1-1-1-1 reps
20040523 Complete as many rounds in 20 minutes as you can of: Handstand push-ups 5 reps Bench press 135 pounds, 10 reps Push press 95 pounds, 15 reps Dips 20 reps
20040522 Rest Day
20040521 Run 5K
20040520 6 rounds, 21-15-12-9-6- and 3 reps, for time, of: Pull-ups Back Squat 95 pounds Shoulder press 95 pounds Sit-upThank Coach Burgener for the workout. Best known time: 8:47 by Greg Amundson.
20040519 Deadlift 3-2-2-2-1-1-1-1-1 reps
20040518 Rest Day
20040517 Complete as many rounds in 20 minutes as you can of: 5 Muscle-ups 50 Squats
20040516 5 rounds for time of: Squat snatch 65 pounds, 1 rep Overhead squat 65 pounds, 10 reps Squat snatch 65 pounds, 1 rep Overhead squat 65 pounds, 10 reps 400 meter run
20040515 For time: 200 Squats 20 Muscle-ups
20040514 Rest Day
20040513 4 rounds for time of: Walking lunge 50 meters Sit-ups, 50 reps
20040512 5 rounds of: Bench press 135 pounds, max reps Pull-up, max reps Rest 2 minutes
20040511 Complete as many rounds as you can in twenty minutes of: Barbell Thruster 95 pounds, 15 reps Row 500 meters
20040510 Rest Day
20040509 Complete five rounds for time of: Run 400 meters Power clean 95 pounds, 21 reps 15 pull-ups
20040508 Complete as many rounds as you can in twenty minutes of: 35 Squats 25 Push-ups
20040507 Deadlift 3-3-3-3-3 reps
20040506 Rest Day
20040505 Run 5 K
20040504 Five rounds for time of: Run 400 meters 15 Pull-ups 15 reps, 75 pound overhead squat
20040503 For seven rounds, working in intervals of 30 seconds of work followed by 10 seconds of rest, alternate between: Squats Sit-ups Push-ups
20040502 Rest Day
20040501 3 rounds for time of: Row 500 meters 21 Burpees Run 400 meters
20040630 Row 5K
20040629 How many rounds in 20 minutes of: Walking lunge 50 ft. 5 Handstand push-ups
20040628 For time: 30 Pull-ups - 60 Squats 25 Pull-ups - 50 Squats 20 Pull-ups - 40 Squats 15 Pull-ups - 30 Squats 10 Pull-ups - 20 Squats 5 Pull-ups - 10 Squats
20040627 Rest Day
20040626 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20040625 "Diane"21-15-9 reps of: Deadlift 225 Handstand push-upsThis is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill. If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
20040624 "Grace"Clean and Jerk 135 pounds, 30 reps
20040623 Rest Day
20040622 For time: 30 Muscle-ups or 60 pull-ups and 60 dips. Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.
20040621 Back Squat 3-3-2-2-2-1-1-1-1-1 reps.
20040620 Row 1000 meteres Kettbell swing 50 reps, 1.5 pood 25 Sit-ups Row 750 meters Kettlebell swing 40 reps, 1.5 pood 20 Sit-ups Row 500 meters Kettlebell swing 30 reps, 1.5 pood 15 Sit-ups
20040619 Rest Day
20040618 8 rounds of: Run 400 meters Rest 90 seconds
20040617 Snatch 3-2-2-2-1-1-1-1-1 reps
20040616 Complete as many rounds in 20 minutes as you can of: 24" Box jump 30 reps 30 Pull-ups 10 Ring dips
20040615 Rest Day
20040614 Five rounds for time of: Deadlift 7 reps Ring dip 10 reps
20040613 Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups
20040612 Push jerk 3-2-2-2-1-1-1-1-1 reps
20040611 Rest Day
20040610 Run 5K
20040609 "Tabata This!"Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."
20040608 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pull-ups
20040607 Rest Day
20040606 Overhead squat 3-2-2-2-1-1-1-1-1 reps
20040605 Complete as many rounds in 30 minutes as you can of: Run 400 meters 10 L-Pull-ups 15 Back Extension with 25 pound plate 20 Sit-ups with 25 pound plate
20040604 Five rounds for time of: Hang squat clean 135 pounds, 10 reps Handstand push-ups 10 reps
20040603 Rest Day
20040602 Deadlift 3-2-2-2-1-1-1-1-1 reps
20040601 10 rounds for time of: 10 Pull-ups 10 Ring dips
20040731 Squat Clean 3-3-2-2-2-1-1-1-1-1 reps
20040730 Seven rounds for time of: 5 left legged squats 5 right legged squats 10 Pull-ups 15 Push-ups 20 Sit-ups
20040729 Rest Day
20040728 Run 400 meters 50 Sit-ups Run 400 meters 40 Sit-ups Run 400 meters 30 Sit-ups Run 400 meters 20 Sit-ups Run 400 meters 10 Sit-ups
20040727 Deadlift 3-3-2-2-2-1-1-1-1-1 reps
20040726 "Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20040725 Rest Day
20040724 For time: 20 Pull-ups 10 Handstand push-ups 18 Pull-ups 9 Handstand push-ups 16 Pull-ups 8 Handstand push-ups 14 Pull-ups 7 Handstand push-ups 12 Pull-ups 6 Handstand push-ups 10 Pull-ups 5 Handstand push-ups 8 Pull-ups 4 Handstand push-ups 6 Pull-ups 3 Handstand push-ups 4 Pull-ups 2 Handstand push-ups 2 Pull-ups 1 Handstand push-ups
20040723 For time: 100 Squats 30 Box Jumps, 20 inches 30 Kettlebell swings, 1.5-pood 30 Sit-ups 30 Power cleans, 65 pounds 30 Burpees 30 Wall-ball shots, 20 pounds at 10-foot target 800 meter run
20040722 Back Squat 3-2-2-2-1-1-1-1-1 reps
20040721 Rest Day
20040720 Complete as many rounds in 20 minutes as you can of: 5 Muscle-ups 50 Squats
20040719 Run 5K
20040718 10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 ½ bodyweight Bench press: bodyweight Clean: ¾ bodyweight
20040717 Rest Day
20040716 For time: Run 800 meters 30 Pull-ups 90 AirSquats 25 Pull-ups 75 Air Squats 20 Pull-ups 60 Air Squats 15 Pull-ups 45 Air Squats Run 800 meters
20040715 "Gwen"Clean & Jerk 15-12-9 repsTouch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. The assigned name is new but this lady has made regular appearances (030525,030630,030801,030902 and 030922).
20040714 Five rounds for time of: 12 Handstand push-ups 24 "Short-rope" jumps
20040713 Rest Day
20040712 For time: 21 L-pull-ups 20 One legged squats, alternating legs 18 L-pull-ups 16 One legged squats, alternating legs 15 L-pull-ups 12 One legged squats, alternating legs 12 L-pull-ups 8 One legged squats, alternating legs
20040711 5 rounds for time of: 25 hip/back extensions 25 reverse hypers 25 seconds of face-down arch rocks
20040710 Push jerk 3-2-2-2-1-1-1-1-1 reps
20040709 Rest Day
20040708 Five rounds for time: 25 knees to elbows 25 sit-ups 25 seconds L-Sit
20040707 For time: Row 1000 meters Hang squat clean 115 pounds, 21 reps 21 Ring dips Row 750 meters Hang squat clean 115 pounds, 15 reps 15 Ring dips Row 500 meters Hang squat clean 115 pounds, 9 reps 9 Ring dips
20040706 "Fran" Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pull-ups
20040705 Rest Day
20040704 Five rounds, 50-40-30-20 and 10 reps for time of: Push-ups Sit-ups
20040703 Two rounds for score of: Tabata Squats Muscle-up for four minutes Rest
20040702 Deadlift 3-2-2-2-1-1-1-1-1 reps
20040701 Rest Day
20040831 "Helen"Three rounds for time: Run 400 meters 1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Compare to 040414 and 040108.
20040830 Rest Day
20040829 Complete as many rounds as possible in 20 minutes of: 95-pound Hang squat clean, 15 reps 12 Ring dips 21 Sit-ups
20040828 For 15 minutes: 30 seconds of pull-ups 30 seconds of rest Repeat.
20040827 7 rounds for time of: 45-pound barbell snatch, 4 reps Overhead squat, 4 reps Overhead walking lunge, 4 steps 21 Sit-ups
20040826 Rest Day
20040825 For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees
20040824 Five rounds for time of: 95-pound hang squat clean, 21 reps Run 400 meters
20040823 For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups
20040822 Rest Day
20040821 Complete as many rounds as possible in 20 minutes of: Bodyweight bench press, 12 reps 10 Pull-ups
20040820 Seven slow rounds with no rest of: 95-pound stiff legged deadlift, 21 reps 25 Sit-ups
20040819 For twenty minutes: Squat two minutes Muscle-up two minutes
20040818 Rest Day
20040817 For time: 21 Hip/Back Extensions Run 400 meters 18 Hip/Back Extensions Run 400 meters 15 Hip/Back Extensions Run 400 meters 12 Hip/Back Extensions Run 400 meters 9 Hip/Back Extensions Run 400 meters 6 Hip/Back Extensions Run 400 meters 3 Hip/Back Extensions Run 400 metersUse the snake motion depicted. No momentum.
20040816 Overhead Squat 5-5-5-5-5-5-5
20040815 "Chelsea"
20040814 Rest Day
20040813 Five rounds for time: Run 400 meters 95-pound barbell thruster, 21 reps
20040812 How many rounds in 20 minutes of: L-hold 60 seconds 15 knees to elbows 15 reverse hyper extensions 15 sit-ups 15 back extensions
20040811 Clean and Jerk 1-1-1-1-1-1-1-1-1-1
20040810 Rest Day
20040809 For time: 30 Muscle-ups
20040808 "Tabata This!"Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
20040807 "Diane"21-15-9 reps of: Deadlift 225 Handstand push-upsThis is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill. If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
20040806 Rest Day
20040805 How many reps in 20 minutes of: Bench press body weight Pull-ups
20040804 75 Sit-ups Squat snatch 5-5-5-5-5-5-5 reps 75 Sit-ups
20040803 Run or Row 10K
20040802 Rest Day
20040801 Five rounds for time of: 7 Muscle-ups 10 Handstand push-ups
20040930 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
20040929 Hang power clean 3-2-2-2-1-1-1-1-1
20040928 For time: Row 1000 meters 95 pound barbell Thruster, 21 reps 21 Pull-ups Row 750 meters 95 pound barbell Thruster, 15 reps 15 Pull-ups Row500 meters 95 pound barbell Thruster, 9 reps 9 Pull-upsIf you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
20040927 Rest Day
20040926 Run 10K
20040925 For time: Run 800 meters Rope climb 30 feet Dumbbell Snatch balance 30 reps Lunge 30 steps 30 Pull-ups Dumbell Swing 30 reps 24 inch Box jump 30 reps Rope climb 30 feet Dumbell Push press 30 reps Run 800 metersThere are three weight divisions - use 20, 30, or 40 pound dumbbells. Do not switch dumbbells for any exercise.
20040924 Deadlift 3-2-2-2-1-1-1-1-1
20040923 Rest Day Which has been the hardest CrossFit workout to date?
20040922 Five rounds for time of: Run 400 meters 21 Sit-ups 21 Back Extensions 21 Knees to elbows
20040921 "Gwen"Clean & Jerk 15-12-9 repsTouch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
20040920 "Chelsea"Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10?
20040919 Rest DayHow far can $1000 be stretched towards a home gym?
20041920 “Chelsea”
20040918 Front Squat with 5 second hold at bottom: 3-3-3-3-3-3-3 reps.
20040917 Three rounds for time of: 40 pound one armed Dumbell Snatch, alternating left and right, for 30 reps 30 Pull-ups
20040916 "Diane"21-15-9 reps of: Deadlift 225 Handstand push-upsThis is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill. If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
20040915 Rest Day
20040914 How much can you get done in 20 minutes? 135 pound bench press Rope climb
20040913 In 20 minutes how many seconds of L-sit time can you total?
20040912 Working one minute and then resting one minute, for 20 minutes, how many reps of 95 pound Clean and Jerk can you total?
20040911 Rest Day
20040910 Repeat 5 rounds for time of: 10 Dumbbell squat cleans (taken from ground each rep) 10 Dumbbell overhead lunges (alternating: left & right legs) 10 Dumbbell thrusters
20040909 For as long as you can continue, up to 30 minutes: 1 Muscle-up every 15 seconds OR 10 Pull-ups and 10 dips every minute
20040908 For time: 25 Burpees with 30-pound dumbbells, 25 L Pull-ups 20 Burpees with 30-pound dumbbells, 25 L Pull-ups 15 Burpees with 30-pound dumbbells, 25 L Pull-upsIn essence, this combines the burpee with the thruster.
20040907 Rest Day
20040906 Run 5K
20040905
20040904 Three rounds for time of: Run 400 meters Clean and Jerk 135 pounds, 15 reps
20040903 Rest Day
20040902 Ten rounds for time of: 5 Handstand push-ups 10 Pull-ups
20040901 Deadlift 3-2-2-2-1-1-1-1-1
20041031 "Grace"Clean and Jerk 135 pounds, 30 reps
20041030 Complete as many rounds in twenty minutes as you can of: 5 Handstand push-ups 10 One legged squats, alternating legs 15 Pull-ups
20041029 Rest Day
20041028 Front Squat 1-1-1-1-1-1-1-1-1-1
20041027 6 rounds for time of: Run 400 meters 25 BurpeesSet up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
20041026 For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps 95 pound Barbell thruster Pull-ups Knees to elbows
20041025 Rest Day"It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people. Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the patriotic zeal, the independence and freedom of her people were at their height. Athletic professionalism for the few and a lack of strenuous participation among the many brought about a decline in the national physical stamina and a consequent decline in the power of Greece. The same may be said of the great Roman Empire and of Egypt. History indicates, too, that a decadent nation realizes the costly blunder it has made only after defeat at the hands of a physically superior enemy. A period of reorganization follows and attempts are made to imbue the nation with the need of physical improvement." - "Gymnastics and Tumbling", Aviation Training Division, Office of the Chief of Naval Operations, US Navy, 1944.
20041024 Barbell snatch, 95 pounds, 15 reps, 5 sets.
20041023 Run 5K
20041022 Tabata Sumo deadlift high pull, 45 pound barbell Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.
20041021 Rest DayHow might intense workouts train for physical courage?
20041020 Five rounds for time of: Turkish Get-up, 45 pound barbell, 21 reps Run 400 meters
20041019
20041018 Thruster 3-2-2-2-1-1-1-1-1 reps
20041017 Rest Day
20041016 Deadlift 3-2-2-2-1-1-1-1-1 reps
20041015 For time: Row 500 meters 20 inch Box jump, 50 reps Push-ups, 50 reps Sit-ups, 50 reps Jumping pull-ups, 50 reps 50 Back extension Dips, 50 reps 1.5 pood Turkish Get-up, 20 reps, alternating arms
20041014 For time: 75 pound Thruster, 21 reps 3 Pull-ups 75 pound Thruster, 3 reps 21 Pull-ups 75 pound Thruster, 18 reps 6 Pull-ups 75 pound Thruster, 6 reps 18 Pull-ups 75 pound Thruster, 15 reps 9 Pull-ups 75 pound Thruster, 9 reps 15 Pull-ups 75 pound Thruster, 12 reps 12 Pull-ups
20041013 Rest Day How long can you Double-under?
20041012 For time: Run 800 meters 7 rounds of the couplet: 135 pound Push jerk, 7 reps, and 15 Pull-ups Run 800 meters
20041011 For time: Run 800 meters Deadlift 75 pounds, 30 reps Run 800 meters Hang squat clean 75 pounds, 30 reps Run 800 meters Front squat 75 pounds, 30 reps Run 800 meters Split jerk 75 pounds, 30 reps
20041010 For time: Run 800 meters 7 rounds of the couplet: 135 pound Hang squat clean, 7 reps, and 15 Ring dips Run 800 meters
20041009 Rest DayExcluding CrossFit, what are your favorite fitness websites?
20041008 Complete 10 rounds for time of: 10 Kettlebell snatches, 32k right arm 10 Kettlebell snatches, 32k left arm 10 Glute ham raises 10 Pull-ups 1 minute Jump rope 10 Sit ups
20041007 For time: Run 800 meters Wall-Ball, 150 shots, 20-pound ball Run 800 meters
20041006 Clean & Jerk 3-2-2-2-1-1-1-1-1 reps
20041005 Rest DayWhy is there such bias for bike, run, swim and other "cardio" over more "CrossFit like" combinations of functional movements held at the same or higher heart rates?
20041004 Push-jerk 3-2-2-2-1-1-1-1-1 reps
20041003 Three rounds for time of: Deadlift 185X10 Run 400 meters 21 Pull-ups
20041002 Three rounds for time of: Dumbbell overhead walking lunge, 100 ft. 21 Pull-upsUse 20, 30, or 40 pound dumbbells for lunges.
20041001 Rest Day
20041130 Rest Day
20041129 "Gwen"Clean & Jerk 15-12- and 9 reps
20041128 For time: 30 Muscle-ups
20041127 Complete as many rounds as you can in 20 minutes of: Run 400 meters Deadlift 155 pounds, 21 reps
20041126 Rest Day
20041125 Run 10 KThe steeper the better.
20041124 Overhead Squat 3-2-2-2-1-1-1-1-1 reps
20041123 3 rounds for time of: Run 100 meters 50 Squats Run 100 meters 50 Push-ups Run 100 meters 50 Sit-ups Run 100 meters 50 Back extensions
20041122 Rest Day
20041121 "Fran" Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pull-ups
20041120 Complete as many rounds in 20 minutes as you can of: Squat Clean 3/4 bodyweight, 15 reps 25 Double unders
20041119 For time: 10 Handstand pushups/ 20 pull-ups 9 Handstand pushups/ 18 pull-ups 8 Handstand pushups/ 16 pull-ups 7 Handstand pushups/ 14 pull-ups 6 Handstand pushups/ 12 pull-ups 5 Handstand pushups/ 10 pull-ups 4 Handstand pushups/ 8 pull-ups 3 Handstand pushups/ 6 pull-ups 2 Handstand pushups/ 4 pull-ups 1 Handstand pushups/ 1 pull-up
20041118 Rest Day
20041117 Tabata "Bottom to Bottom" Squat Run 1 mileClock starts for run on rising from last squat.The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
20041116 For time: Row 1000 meters 45 pound Thruster, 50 reps 30 Pull-ups Row 750 meters 45 pound Thruster, 25 reps 15 Pull-ups Row 500 meters 45 pound Thruster, 15 reps 9 pull-ups
20041115 For time: 20 inch Box jump, 50 reps Rope climb, 5 ascents 1.5 pood Kettlebell swing, 50 reps 50 sit-ups 40 pound dumbbell Hang power clean, 50 reps 800 meter Run 50 Back extensions
20041114 Rest Day
20041113 Five rounds for time of: Deadlift 10 reps 30 Dips
20041112 Three rounds for time of: 50 Wallball shots, 20 pound ball 30 Sit-ups 20 Pull-ups
20041111 "Isabel"For time: Snatch 135 pounds, 30 reps
20041110 Rest Day
20041109 For time: Run 800 meters 10 rounds of the couplet: Knees to elbows, 10 reps Hug-a-twinky, 10 reps Run 800 meters
20041108 Five rounds for time of: Walking Lunge, 25 steps 15 Burpees 5 Muscle-ups
20041107 Back Squat 3-2-2-2-1-1-1-1-1 reps
20041106 Rest Day
20041105 "Chelsea"
20041104 Run 10 K
20041103 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 ½ bodyweight Bench press: bodyweight Clean: ¾ bodyweight
20041102 Rest Day What is the role of P.T. in teaching patterns for success, or is it all longevity/survival?
20041101 Five rounds for time of: Deadlift 225 pounds, 15 reps 15 Ring Dips
20041231 Run 5K
20041230 For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents
20041229 Complete as many rounds as you can in 20 minutes of: 5 Squats 10 Push-ups 15 Pull-ups
20041228 Rest Day
20041227 3 rounds for time of: Run 800 meters 100 squats
20041226 Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps
20041225 Complete 21, 15, and 9 rep rounds for time of: Jump and reach target 18" above maximum standing reach Handstand Push-ups
20041224 Rest Day
20041223 Deadlift 3-2-2-2-1-1-1-1-1 reps
20041222 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20041221 Five rounds for time of: 50 Wallball shots, 20 pound ball Run 400 meters
20041220 Rest Day
20041219 Snatch 1-1-1-1-1-1-1-1-1-1 reps
20041218 Complete as many rounds as you can in 20 minutes of: 5 Box jumps, 26 inch box 10 L-pull-ups 15 Sit-ups
20041217 Run 10 K
20041216 Rest Day
20041215 Front Squat 3-2-2-2-1-1-1-1-1 reps
20041214 Complete as many rounds as you can in 20 minutes of: Clean 135 pounds, 10 reps 10 Handstand pushups
20041213 "Helen"Three rounds for time: Run 400 meters 1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing) 12 Pull-ups
20041212 Rest Day
20041211 Push Press 3-2-2-2-1-1-1-1-1 reps
20041210 4 rounds for time of: 20 inch Box jump, 30 reps 30 push-ups 1.5 pood Kettlebell swing, 30 reps 30 pull-ups 30 Wallball shots, 20 pound ball
20041209 Seven rounds of: Overhead squats, 3 reps 10 Knees to elbows
20041208 Rest Day
20041207 Clean 3-2-2-2-1-1-1-1-1 reps
20041206 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20041205 "Nancy"5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
20041204 Rest Day
20041203 "Jonesworthy"6 rounds for time of: Squat 80-64-50-32-16-8 reps 1.5 pood Kettlebell swing 40-32-25-16-8-4 reps Pull-ups 20-16-12-8-4-2 reps
20041202 Deadlift 3-2-2-2-1-1-1-1-1 reps
20041201 "Fight Gone Bad!"This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. 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. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are: 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) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
20050131 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20050130
20050129 Rest Day
20050128 Run or Row 10 K
20050127 Five rounds for time of: Run 400 meters 95 pound Thruster, 15 reps 15 Pull-ups
20050126 Deadlift 3-2-2-2-1-1-1-1-1 reps
20050125 Rest Day
20050124 For time: 30 Pull-ups 50 Kettlebell swings, 1.5 pood 75 Sit-ups 50 Push-ups 30 Front squats, 95 pounds 50 Back Extensions 25 Handstand push-ups 30 Hang squat cleans, 95 pounds 30 Knees to elbows 35 Dips 21 Snatches, 95 pounds 75 Sit-ups
20050123 How many times can you take 135 pounds from ground to overhead in 10 minutes?
20050122 5 rounds for time of: Run 400 meters 7 Muscle-ups
20050121 Rest Day
20050120 Back Squat 3-2-2-2-1-1-1-1-1 reps
20050119 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20050118 "Fight Gone Bad!"This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. 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. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are: 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 (Calories) The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
20050117 Rest Day
20051016 Power clean 3-2-2-2-1-1-1-1-1 reps
20050115 Back Squat 3-2-2-2-1-1-1-1-1 reps
20050114 Push press 3-2-2-2-1-1-1-1-1 reps
20050113 Rest Day
20050112 Complete as many rounds in twenty minutes as you can of: 10 Pull-ups 10 Ring Dips (or 15 Bar dips) 10 Lunge steps
20050111 “Helen”Three rounds for time: Run 400 meters 1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20050110 For time: 25 Handstand push-ups 25 Overhead squats, 95 pounds 25 Pull-ups 25 Double unders 25 Pass-throughs 25 One legged squats 25 Muscle-ups
20050109 Rest Day
20050108 Deadlift 10-10-10-10-10-10-10 reps
20050107 Run 5K
20050106 For time: 15,12, and 9 rep rounds of: Dumbbell Thruster Pull-upsFor the Thrusters use a pair of dumbbells with each dumbbell’s weight equivalent to 1/5 your bodyweight. Weight your pull-ups with one of the dumbbells used for the Thrusters. Placing the dumbbell between the legs above crossed ankles works great.
20050105 Rest Day
20050104 3 rounds for time of: Row 500 meters 50 Dips
20050103 Complete as many rounds as you can in 20 minutes of: 10 Hang squat cleans, 135 pounds 25 Wall ball shots, 20 pound ball
20050102 3 rounds for time of: Run 400 meters 30 Overhead squats, 75 pounds 21 Pull-ups
20050101 Rest Day
20050228 Three rounds for time of: Run 800 meters 30 Pull-ups 40 Push-ups 50 Squats
20050227 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 ½ bodyweight Bench press: bodyweight Clean: ¾ bodyweight
20050226 Rest Day
20050205 Deadlift 3-2-2-2-1-1-1-1-1 reps
20050224 “Fractured Fran” Complete 5 rounds for time of: 95-pound Thruster, 9 reps 9 Pull-ups
20050223 2 rounds for time of: 10 Standing long jumps 100 ft Walking lunge 21 Kettlebell swings, 1.5 pood 21 Pull-ups 21 Burpess 21 Ball Slams, 20 pound yellow D-ballFollowed by: Press overhead 1-1-1 repsThe press overhead can be a Push-ress, Push-jerk, or Split jerk. Ramp up over the three reps to a max load.
20050222 Rest Day
20050221 Five rounds for time of: Row 500 meters Run 400 meters
20050220 Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20050219 Hang squat clean 3-3-3 reps Front squat 3-3-3 reps Split jerk 3-3-3 reps
20050218 Rest Day
20050217 Complete three rounds for time of: Run 800 meters 75 Squats 50 Sit-ups
20050216 Complete as many rounds as you can in twenty minutes of: 10 False grip ring pull-ups, pulling hands to the chest 10 Ring dips, sinking as low as you can go
20050215 Snatch 1-1-1-1-1-1-1 reps
20050214 Rest Day
20050213 Five rounds for time of: Row 500 meters 21 Ring dips
20050212 For time: 185 pound Deadlift, 21 reps Run 400 meters 21 Knees to elbows 185 pound Deadlift, 18 reps Run 400 meters 18 Knees to elbows 185 pound Deadlift, 15 reps Run 400 meters 15 Knees to elbows 185 pound Deadlift, 12 reps Run 400 meters 12 Knees to elbows
20050211 7 rounds for time of: Hang clean 2 reps 20 Pull-ups Divide load selected (pounds) by time to completion (seconds).
20050210 Rest Day
20050209 7 rounds for time of: Push-jerk 2 reps 25 Push-ups Divide load selected (pounds) by time to completion (seconds).
20050208 Clean 1-1-1-1-1-1-1 reps
20050207 "Chelsea"
20050206 Rest Day
20050205 For time: 25 Double-unders 25 Kettlebell swings, 1.5 pood 25 Sit-ups Run 400 meters 25 Hang squat cleans, 40 pound dumbbells 25 Back Extensions Row 500 meters 25 One-arm Snatches, 40 pound dumbells 25 Knees to elbows Run 400 meters 25 Push press, 40 pound dumbells 25 Stiff-legged deadlifts, 40 pound dumbells
20050104 Front Squat 10-10-10-10-10 reps.
20050203 Complete as many rounds in twenty minutes as you can of: Run 200 meters 60-pound Thrusters, 20 reps 20 inch Box Step-ups, with 60 pounds, 20 reps 15 Pull-ups
20050202 Rest Day
20050201 "Diane"21-15-9 reps of: Deadlift 225 Handstand push-upsThis is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It’s expected that you’ll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management – work/rest timing to optimize time– is an essential skill. If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there’s a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics – this will be “your Diane.”
20050331 “Helen”Three rounds for time: Run 400 meters 1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20050330 Rest Day
20050329 For time: 100 L-Pull-ups
20050328 5 rounds for time of: 45-pound Dumbbell hang squat clean thruster, 10 reps Run 400 meters
20050327 Run 10 K
20050326 Rest Day
20050325 Five rounds for time of: Row 500 meters 135 pound Bench press, 15 reps.
20050324 Back Squat 3-2-2-2-1-1-1-1-1 reps.
20050323 Complete as many rounds in 20 minutes as you can of: 7 Handstand push-ups 12 L-Pull-ups
20050322 Rest Day
20050321 Snatch 1-1-1-1-1-1-1-1-1-1 reps.
20050320 Complete as many rounds in 20 minutes as you can of: 70 pound Dumbbell deadlift, 10 reps 3 Rope Climb, 15 ft
20050319 Five rounds for time of: 7 Muscle-ups Run 400 meters
20050318 Rest Day
20050317 Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.
20050316 Three rounds for time of: Run 800 meters 50 Wallball shots, 20 pound ball
20050315 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
20050314 Rest Day
20050313 For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 65 pounds 25 L-pull-ups 50 Sit-ups
20050312 Dumbell Clean and Jerk 5-5-5-5-5 reps.Go heavy. Ground to overhead.
20050311 “Barbara”Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
20050310 Rest Day
20050309 "Diane"21-15-9 reps of: Deadlift 225 Handstand push-upsThis is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management (work/rest timing to optimize time) is an essential skill. If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
20050308 Run 5 K
20050307 Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters 45 pound weighted Pull-upsFor weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
20050306 Rest Day
20050305 Three rounds, 21-15- and 9 reps, for time of: Handstand push-ups Pull-ups
20050304 Four rounds for time of: Run 400 meters 50 Squats
20050303 Ten rounds for time of: 135 lb Deadlift, 15 reps 15 Push-ups
20050302 Rest Day
20050301 Complete for time: 95 pound Thrusters, 45 reps 45 Pull-ups
20050430 For time: Run 1 mile 100 Sit-ups 100 Back extensions Run 1 mileMix and match back extensions and sit-ups as needed.
20050429 Five rounds for time of: Run 400 meters 100 ft Walking lunge 35 push-ups
20050428 Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters 45 pound weighted Pull-upsFor weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
20050427 Rest Day
20050426 Complete as many rounds in 20 minutes as you can of: 35 pound dumbbell clean and press (or jerk), 10 reps 1 ascent, 15 foot rope (or 7 pull-ups)Take dumbbells from ground to overhead each rep. Climb rope without legs or post otherwise.
20050425 Snatch 1-1-1-1-1-1-1 reps
20050424 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
20050423 Rest Day
20050422 Give 30 minutes to handstand and handwalking practice.
20050421 Three rounds for time of: Run 800 meters 25 L-pull-ups 75 pound Overhead squats, 30 reps
20050420 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 ½ bodyweight Bench press: bodyweight Clean: ¾ bodyweight
20050419 Rest Day
20050418 Three rounds for time of: 7 Muscle-ups 225-pound Deadlift, 15 reps Row 1000 meters
20050417 Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps
20050416 “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20050415 Rest Day
20050414 Row 10 K
20050413 Five rounds for time of: 15 L-pull-ups 21 Back extensions
20050412 "Fight Gone Bad!"This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. 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. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are: 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 (Calories) The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
20050411 Rest Day
20050410 "Kelly"Five rounds for time of: Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball
20050409 "Diane"21-15-9 reps of: Deadlift 225 Handstand push-ups
20050408 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20050407 Rest Day
20050406 Five rounds for time of: Run 400 meters 95 pound Good mornings, 21 reps 21 Knees to elbows
20050405 Complete as many rounds as you can in twenty minutes of: 50 lb dumbbell thruster, 7 reps 15 L Pull-ups
20050404 Deadlift 5-5-5-5-5-5-5 reps.
20050403 Rest Day
20050402 Run 5K
20050401 21-18-15-12-9-6 and 3 rep rounds for time of:35 lb. Dumbbell burpee, hang squat clean, thruster Pull-upsThe “dumbbell burpee hang squat clean thruster” is a burpee with dumbbells followed by a hang squat clean and then a thruster.
20050531 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20050530 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pull-ups
20050529 Rest Day
20050528 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20050527 Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
20050526 For time: 25 Double-unders 25 Kettlebell swings, 1.5 pood 25 Sit-ups Run 400 meters 25 Hang squat cleans, 40 pound dumbbells 25 Back Extensions Row 500 meters 25 One-arm Snatches, 40 pound dumbbells 25 Knees to elbows Run 400 meters 25 Push press, 40 pound dumbbells 25 Stiff-legged deadlifts, 40 pound dumbbells
20050525 Rest Day
20050524 "Upside-Down Angie"For time: 100 Squats 100 Sit-ups 100 Push-ups 100 Pull-ups
20050523 “Elizabeth”21-15-9 reps of: Clean 135 pounds Ring dips
20050522 Three rounds for time of: Run 800 meters 95 lb Overhead squat, 21 reps 30 L-Pull-ups
20050521 Rest Day
20050520 Run 5K
20050519 For time: 10 Dumbbell Clean & Jerks 1 Weighted pull-up 9 Dumbbell Clean & Jerks 2 Weighted pull-ups 8 Dumbbell Clean & Jerks 3 Weighted pull-ups 7 Dumbbell Clean & Jerks 4 Weighted pull-ups 6 Dumbbell Clean & Jerks 5 Weighted pull-ups 5 Dumbbell Clean & Jerks 6 Weighted pull-ups 4 4 Dumbbell Clean & Jerks 7 Weighted pull-ups 3 Dumbbell Clean & Jerks 8 Weighted pull-ups 2 Dumbbell Clean & Jerks 9 Weighted pull-up 1 Dumbbell Clean & Jerks 10 Weighted Pull-upsUse 25, 45, or 65 pound dumbbells. Use one of the C&J; dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
20050518 Five rounds for time of: Dumbbell thruster, 5 reps 5 Muscle-upsUse 45, 35, or 25 pound dumbbells. If needed do 5 pull-ups and 5 dips for each muscle-up.
20050517 Rest Day
20050516 2 rounds for time of: 35 Double-unders 35 Back extensions 35 Box jump, 20 in. box 35 Sit-ups 75 ft. Walking lunge 35 Burpees
20050515 Deadlift 5-5-5-5-5-5-5 reps
20050514 “Cindy”Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR“Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20050513 Rest Day
20050512 Run 5KHappy birthday Kelly, Dave, and Lynne!
20050511 Split jerk 1-1-1-1-1-1-1-1-1-1 reps
20050510 21-18-15-12-9-6 and 3 rep rounds for time of: 95 pound Overhead squat L-Pull-ups Knees-to-elbows
20050509 Rest Day
20050508 5 rounds for time of: Run 400 meters 50 Squats
20050507 For time: 30 Muscle-upsIf you are not ready for muscle-ups, do 120 pull-ups and 120 dips.
20050506 "Diane"21-15-9 reps of: Deadlift 225 Handstand push-ups
20050505 Rest Day
20050504 Bench press 3-3-3-3-3-3-3 reps. Back squat 3-3-3-3-3-3-3 reps.
20050503 Seven rounds for time of: 35 squats 25 push-ups 15 pull-ups
20050502 "Dating Sage"Five rounds for time of: 95-pound Snatch, 10 reps 15 Pull-ups 75-pound Thruster, 20 reps
20050501 Rest Day
20050630 Rest Day
20050629 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
20050628 "Nancy"5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
20050627 Ten rounds for time of: 10 Pull-ups 20 Sit-ups 30 Squats
20050626 Rest Day
20050625 21-15-9 reps of Hang squat clean, 50 pound dumbells Handstand push-ups
20050624 Deadift 3-2-2-2-1-1-1-1-1 reps
20050623 Four rounds for time of: 50 Squats 5 Muscle-ups
20050622 Rest Day
20050621 Complete as many rounds in 20 minutes as you can of: 7 Handstand push-ups 12 L-Pull-ups
20050620 Run 5K
20050619 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20050618 Rest Day
20050617 Snatch 1-1-1-1-1-1-1 reps
20050616 “Barbara”Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
20050615 Clean and Jerk 1-1-1-1-1-1-1 reps
20050614 Rest Day
20050613 For time: Run 800 meters Snatch, 30 reps Run 800 meters
20050612 For time: Run 800 meters 30 Muscle-ups Run 800 meters
20050611 For time: Run 800 meters Clean and Jerk, 30 reps Run 800 meters
20050610 Rest Day
20050609 "Diane"21-15-9 reps of: Deadlift 225 Handstand push-ups
20050608 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20050607 Four rounds for time of: Run 400 meters 50 Squats
20050606 Rest Day
20050605 5 rounds for time of: 135 pound Powerclean, 10 reps 15 Push-ups Thanks to Richard Owen for this workout introduced with this thread.
20050604 “Cindy”Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR“Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20050603 30 rounds of: Right-arm dumbbell snatch, 1rep Left-arm dumbbell snatch, 1 rep 1 Weighted dumbbell pull-up
20050602 Rest Day
20050601 Clean 1-1-1-1-1-1-1 reps. Run 1 mile
20050731 Overhead squat 3-2-2-2-1-1-1-1-1 reps
20050730 For time: 30 Muscle-ups
20050729 For time: Run 1600 meters 115 pound Thruster, 9 reps Run 800 meters 115 pound Thruster, 15 reps Run 400 meters 115 pound Thruster, 21 reps
20050728 Rest Day
20050727 Seven rounds of: Clean & Jerk, 1 rep Max reps Pull-ups
20050726 Run 5K
20050725 For time: 20 inch Box jump, 50 reps 15 foot Rope climb, 5 ascents 1.5 pood Kettlebell swing, 50 reps 50 sit-ups 40 pound dumbbell Hang power clean, 50 reps 800 meter Run 50 Back extensions
20050724 Rest Day
20050723 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 ½ bodyweight Bench press: bodyweight Clean: ¾ bodyweight
20050722 For time: 100 L-Pull-ups
20050721 Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently “kiss” the ground on each lunge.
20050720 Rest Day
20050719 Deadlift 3-2-2-2-1-1-1-1-1 reps
20050718 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20050717 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR“Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20050716 Rest Day
20050715 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
20050714 "Kelly"Five rounds for time of: Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball
20050713 Three rounds for time of: 95 pound barbell Snatch, 21 reps 15 foot Rope-climb, two ascents, without legs, from seated start If you don�t have a rope, make plans to pick one up, and until then, substitute 20 pull-ups for each ascent. Snatch is squat snatch, not power snatch.
20050712 Rest Day
20050711 Run 5K
20050710 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20050709 “Helen”Three rounds for time: Run 400 meters 1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Compare to 050331 .
20050708 Rest Day
20050707 For time: 100 Squats 40 Pull-ups 80 Squats 32 Pull-ups 60 Squats 24 Pull-ups 40 Squats 16 Pull-ups 20 Squats 8 Pull-ups
20050706 "J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-upsIn honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
20050705 5 rounds for time of: 400 meter run 95 pound Snatch, 15 repsNo Power snatches.
20050704 Rest Day
20050703 Clean 1-1-1-1-1-1-1-1-1-1 reps
20050702 Run 10K
20050701 For time: 80 squats 95 pound Push press, 10 reps 60 squats 95 pound Push press, 20 reps 40 squats 95 pound Push press, 30 reps 20 squats
20050831 Deadlift 7-7-7-7-7-7-7 repsFor each set, touch and go at ground only.
20050830 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20050829 Rest Day
20050828 Five rounds for time of: 100 ft Walking lunge 15 Handstand push-ups
20050827 "Kelly"Five rounds for time of: Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball
20050826 Run 5K
20050825 Rest Day
20050824 “Michael”Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20050823 Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
20050822 Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
20050821 Rest Day
20050820 For time: 10 Handstand pushups/ 2 pull-ups 9 Handstand pushups/ 4 pull-ups 8 Handstand pushups/ 6 pull-ups 7 Handstand pushups/ 8 pull-ups 6 Handstand pushups/ 10 pull-ups 5 Handstand pushups/ 12 pull-ups 4 Handstand pushups/ 14 pull-ups 3 Handstand pushups/ 16 pull-ups 2 Handstand pushups/ 18 pull-ups 1 Handstand pushups/ 20 pull-up
20050819 Five rounds for time of: 95 pound Sumo-deadlift high-pull, 21 reps 21 Ring dips
20050818 "Murph"For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile RunIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
20050817 Rest Day
20050816 “Helen”Three rounds for time: Run 400 meters 1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Compare to 050709.
20050815 “Elizabeth”21-15-9 reps of: Clean 135 pounds Ring dips
20050814 Five rounds for time of: 25 Wallball shots, 20 pound ball - 10 foot target 30 Pull-ups
20050813 Rest Day
20050812 "Nancy"5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
20050811 Deadlift 3-2-2-2-1-1-1-1-1 reps
20050810 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR“Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20050809 Rest Day
20050808 21-18-15-12-9-6 and 3 rep rounds for time of: Back Extension Pull-up Push-up
20050807 Weighted Tabata Squats 150 Sit-upsPerform the Tabata Squats holding a 10, 25, or 45 pound plate to your chest.
20050806 Push press 3-2-2-2-1-1-1-1-1 reps
20050805 Rest Day
20050804 Five rounds for time of: 35 Double-unders Run 200 meters
20050803 "Jackie"1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
20050802 “Elizabeth”21-15-9 reps of: Clean 135 pounds Ring dips
20050801 Rest Day
20050930 Rest Day
20050929 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20050928 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20050927 Front squat 3-3-3-3-3-3-3-3-3-3 reps
20050926 Rest Day
20050925 For time: Broad jump 50 yards counting the number of jumps Lunge that many times alternating legs, maximizing stride Deadlift bodyweight that many reps Box jump 20” that many reps Squat that many reps
20050924 75 pound Thruster Pull-upsWith a continuously running clock do one thruster the first minute, two pull-ups the second minute, three thruster the third minute, and four pull-ups the fourth minute…continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twenty minutes.
20050923 10, 20, and then 30 rep rounds of: Box jump, 20 inch box Handstand push-ups Burpees Pull-ups
20050922 Rest Day
20050921 “Helen”Three rounds for time: Run 400 meters 1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Compare to 050816.
20050920 Clean 5-5-5 Front squat 5-5-5 Split jerk 5-5-5
20050919 Run 5 K
20050918 Rest Day
20050917 95 pound Squat clean, 75 reps
20050916 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
20050915 95 pound Thruster, 75 reps
20050914 Rest Day
20050913 Complete as many rounds in 20 minutes as you can of: 1/2 body weight Push press, 15 reps Rope climb, 15 foot ascent
20050912 “Elizabeth”21-15-9 reps of: Clean 135 pounds Ring dips
20050911 Three rounds for time of: 55 pound Dumbbell (Kettlebell) Snatch, 20 reps, alternating arms 20 Pull-ups Run 400 meters
20050910 Rest Day
20050909 Back squat, bodyweight, 21 reps Run 200 meters Front squat, 2/3 bodyweight, 21 reps Run 400 meters Overhead squat, ½ bodyweight, 21 reps Run 800 meters
20050908 Snatch 15-12-9 repsThis is three sets with any rest needed between sets. Touch and go at ground only.
20050907 "Annie" 50-40-30-20 and10 rep rounds of: Double-unders Sit-ups
20050906 Rest Day
20050905 For time: 30 Muscle-ups
20050904 For time: Run 400 meters 45 pound barbell Thruster, 50 reps Run 400 meters 50 Burpees Run 400 meters 45 pound barbell Hang squat clean, 50 reps Run 400 meters
20050903 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20050902 Rest Day
20050901 For time: 50 Ring dips Run 800 meters 50 Ring dips Run 800 meters 50 Ring dips
20051031 Five rounds for time: 135 pound Bench press, 21 reps Run 400 meters
20051030 50-40-30-20 and 10 rep rounds of: Wall-ball, 20 pound ball Slam-ball, 20 pound ball
20051029 Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps
20051028 Rest Day
20051027 For fifteen minutes do pull-ups for twenty seconds, then sit-ups for twenty seconds, followed by squats for twenty seconds.
20051026 For time: 50 pound Dumbbell squat cleans, 10 reps 21 Handstand push-ups 35 pound Dumbbell squat cleans, 15 reps 15 Handstand push-ups 25 pound Dumbbell squat cleans, 20 reps 9 Handstand push-ups
20051025 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-upsGreg Amundson 4:49 [video]
20051024 Rest Day
20051023 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20051022 Run 5K
20051021 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/3 body weight Set up three bars and storm through for time.
20051020 Rest Day
20051019 Run 5K
20051018 Fifteen rounds of: Power snatch followed immediately by five overhead squats.
20051019 Run 5K
20051017 Complete as many rounds in 20 minutes as you can of: 25 Pull-ups 50 Push-ups 75 SquatsORComplete as many rounds in 20 minutes as you can of: 25 handstand push-ups 50 One legged squats, alternating 75 Pull-ups
20051016 Rest Day
20051015 Five rounds for time: 45 lb Dumbbell thruster, 15 reps 15 ft Rope climb, 3 ascents with no legs
20051014 Deadlift 3-2-2-2-1-1-1-1-1 reps
20051013 "Kelly"Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
20051012 Rest Day
20051011 "Fight Gone Bad!"This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. 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. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are: 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) The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
20051010 Complete as many rounds in twenty minutes as you can of: 10 L pull-ups 20 Squats
20051009 “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups
20051008 Rest Day
20051007 100 Pull-ups
20051006 Deadlift 3-3-3 reps Front squat 3-3-3 reps Hang squat clean 3-3-3 reps Split Jerk 3-3-3 reps
20051005 For time 15, 12, and 9 rep rounds of: 45 pound Dumbbell Thruster Muscle-upGreg Amundson 8:54 [video]
20051004 Rest Day
20051003 For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling Push-upsWith an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
20051002 9 rounds for time of: 225 pound Deadlift, 5 reps 5 Handstand push-ups
20051130 Complete as many rounds in 20 minutes as you can of: 15 Double-unders 15 Burpees 15 Box Jump 15 ft Rope climb, 1 ascent
20051129 Rest Day
20051128 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20051127 Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.
20051126 "Murph"For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you?ve got a twenty pound vest or body armor, wear it.
20051125 Rest Day
20051124 Clean, Push Press, Push Jerk, Split Jerk 1-1-1-1-1-1-1-1-1-1 reps
20051123 Four rounds for time of: Run 400 meters 50 Squats
20051122 Deadlift 1-1-1-1-1-1-1 reps
20051121 Rest Day
20051120 For time: 30 Muscle-ups
20051119 "Grace"135 pound Clean and Jerk, 30 reps
20051118 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20051117 Rest Day
20051116 For time: Bike sprint, 1 mile 20 inch Box jump, 35 reps GHD sit-up, 35 reps 15 ft Rope climb, 3 ascents 35 Slam-ball, 20 pound ball 35 pound Dumbbell walking lunge, 120 ft 35 pound Dumbbell hang squat clean, 35 reps Ring dips, 35 reps
20051115 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20051114 Run 5K
20051113 Rest Day
20051112 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1.5 x body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time.
20051111 21-18-15-12-9-6-3 rep rounds of: 185 pound Front squat GHD Sit-up
20051110 50-35-20 rep rounds of: Handstand push-ups Pull-ups
20051109 Rest Day
20051108 Complete as many rounds in twenty minutes as you can of: 95 pound Push jerk, 15 reps 24 inch box Box Jump, 15 reps 15 Back extensions
20051107 Back Squat 1-1-1-1-1-1-1 reps
20051106 Three rounds for time of: 21 L-Pull-ups 15 ft. L-rope climb, 3 ascents
20051105 Rest Day
20051104 Snatch 1-1-1-1-1-1-1 reps
20051103 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20051102 Clean 3-3-3 reps Run 2000 meters Clean 3-3-3 reps
20051101 Rest Day
20051231 Rest Day
20051230 Deadlift 3-2-2-2-1-1-1-1-1 reps
20051229 For time: Run 1,600 meters Bench press, body weight, 21 reps Run 800 meters Bench press, body weight, 15 reps Run 400 meters Bench press, bodyweight, 9 reps
20051228 For time: 50 Wall-ball shots 50 Pull-ups 35 Wall-ball shots 35 Pull-ups 20 Wall-ball shots 20 Pull-upsUse 20 pound medicine ball launched to a target ten feet above the ground.
20051227 Rest Day
20051226 Three rounds for time of: Walking lunge, 100 ft 50 Squats 25 Back extensions
20051225 3 rounds for time of: 1000 meter row 75 pound Sumo deadlift high-pull, 50 reps 25 Pull-ups
20051224 "J.T."21-15-9 reps of: Handstand push-ups Ring dips Push-ups
20051223 Rest Day
20051222 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20051221 Clean 3-2-2-2-1-1-1-1-1 reps
20051220 For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents
20051219 Rest Day
20051218 Deadlift 1-1-1-1-1-1-1 reps
20051217 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR“Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20051216 For time: Row 1000 meters 45 pound Thruster, 50 reps 30 Pull-ups Row 750 meters 45 pound Thruster, 25 reps 15 Pull-ups Row 500 meters 45 pound Thruster, 15 reps 9 pull-ups
20051215 Rest Day
20051214 Five rounds for time of: 95 pound Shoulder press, 5 reps 95 pound Push press, 10 reps 95 pound Push jerk, 15 reps
20051213 Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
20051212 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Compare to 050921.
20051211 Rest DayThe rings and slackline are inherently stable. The shaking all beginners’ first experience is essentially brain-noise finding free expression in a frictionless plane. Calming these tremors, quieting this brain-noise, improves balance and strength, i.e., control, in any environment. Can inherently unstable training apparatus (BOSU Ball, Indo Board, and Swiss Ball) do the same for control in all environments?
20051210 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
20051209 Three rounds for time of: Run 100 meters 50 Push-ups Run 100 meters 50 Sit-ups Run 100 meters 50 Squats Run 100 meters 50 Back extensions
20051208 Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps
20051207 Rest Day
20051206 For time: Run 1 mile 100 Sit-ups 100 Back extensions Run 1 mileMix and match back extensions and sit-ups as needed.
20051205 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20051204 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps
20051203 Rest Day
20051202 21-18-15-12-9-6 and then 3 rep rounds of: Handstand push-ups L-Pull-ups
20051201 Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
20060131 Five rounds for time of: 135 pound Hang squat clean, 15 reps 30 Push-ups
20060130 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
20060129 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20060128 Rest Day
20060127 Deadlift 5-5-5-5-5 reps
20060126 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20060125 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20060124 Rest Day
20060123 Run 10 K
20060122 For time: 145 pound Thruster, 10 reps 40 Pull-ups 400 meter run 95 pound Thruster, 30 reps 30 Pull-ups 600 meter run 45 pound Thruster, 50 reps 20 Pull-ups 800 meter run
20060121 Deadlift 3-2-2-2-1-1-1-1-1 reps
20060120 Rest Day
20060119 Five rounds for time of: Run 400 meters 15 Handstand push-ups 15 Pull-ups
20060118 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20060117 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
20060116 Rest Day
20060115 Four rounds for time of: Run 400 meters 30 GHD Hip Extensions
20060114 Three rounds for time of: Row 500 meters 75 pound Hang power snatch, 21 reps
20060113 Back Squat 1-1-1-1-1-1-1 reps
20060112 Rest Day
20060111 21-15-9 reps of: 95 pound Overhead squats Handstand push-ups
20060110 Hang power clean 3-2-2-2-1-1-1-1-1 reps
20060109 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20060108 Rest Day
20060107 Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
20060106 For time: Run 800 meters Clean 155 lbs, 9 reps Run 600 meters Clean 115 lbs, 15 reps Run 400 meters Clean 85 lbs, 21 reps(Woman use 95 lbs, 75 pounds, and 65 pounds)
20060105 Push Jerk 3-3-3-2-2-2-1-1-1 reps
20060104 Rest Day
20060103 Two rounds for score of: Tabata Squats Muscle-up for four minutes Rest
20060102 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time.
20060101 30-25-20-15-10 and 5 rep rounds of: Burpee L Pull-up
20060228 Run 5 K
20060227
20060226 Back Squat 2-2-2-2-2-2-2-2-2-2 reps
20060225 Rest Day
20060224 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20060223 "Easy" Mary
20060222 Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps
20060221 Rest Day
20060220 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20060219
20060218
20060217 Rest Day
20060216 Ten rounds for time of: Row 250 meters Bench-press 95 pounds, 25 reps
20060215 Three rounds for time of: Two-hand, dumbbell power snatch, 30-pounds each, 30 reps 30 Pull-ups Run 800 meters
20060214 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20060213 Rest Day
20060212 Run 5 K
20060211 Three rounds for time of: Row 500 meters 12 Muscle-ups
20060210 For time: 95 pound Thruster, 21 reps Run 400 meters 95 pound Thruster, 18 reps Run 400 meters 95 pound Thruster, 15 reps Run 400 meters
20060209 Rest Day
20060208 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20060207 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20060206 "Kelly"Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
20060205 Rest Day
20060204 Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 repsPlacing a dumbbell between the legs above crossed ankles works great.
20060203 "J.T."21-15-9 reps of: Handstand push-ups Ring dips Push-ups
20060202 Back squat 5-5-5-5-5 reps
20060201 Rest Day
20060331
20060330 Snatch 1-1-1-1-1-1-1 reps
20060329 Rest Day
20060328
20060327 Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
20060326 Run 400 meters 50 Wall-ball shots 30 Pull-ups Run 800 meters 30 Pull-ups 50 Wall-ball shots Run 400 meters
20060325 Rest Day
20060324 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20060323 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Compare to 051212.
20060322 Push Jerk 3-2-2-2-1-1-1-1-1 reps
20060321 Rest Day
20060320 Pull-ups, 30 seconds on/ 30 seconds off, 15 intervals.
20060319 20 seconds on/ 10 second off 65-pound thrusters for 15 intervalsScored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.
20060318 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20060317 Rest Day
20060316 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
20060315 Five rounds for time of: 135 pound Deadlift, 15 reps Run 400 meters 15 GHD Sit-ups
20060314 Hang Clean 3-2-2-2-1-1-1-1-1 reps
20060313 Rest Day
20060312 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20060311 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20060310
20060309 Rest Day
20060308 "J.T."21-15-9 reps of: Handstand push-ups Ring dips Push-ups
20060307 Deadlift 3-2-2-2-1-1-1-1-1 reps
20060306 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20060305 Rest Day
20060304 For time: 30 Muscle-ups
20060303 Overhead squat 1-1-1-1-1-1-1-1-1-1 reps
20060302 Complete as many rounds in 20 minutes as you can of: 65 pound Deadlift, 10 reps 65 pound Hang clean, 8 reps 65 pound Push-press, 6 reps
20060301 Rest Day
20060430 Rest Day
20060429
20060428
20060427 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20060426 Rest Day
20060425
20060424
20060423 Five rounds for time of: Deadlift 7 reps Ring dip 10 reps
20060422 Rest Day
20060421 Power Clean 3-3-3-2-2-2-2 reps
20060420
20060419 "Murph"For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
20060418 Rest Day
20060417
20060416
20060415
20060414 Rest Day
20060413 Run 5 K
20060412 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time.
20060411 Run 10 K
20060410 Rest Day
20060408 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20060408 "Nancy"5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
20060407 "Grace"135 pound Clean and Jerk, 30 reps
20060406 Rest Day
20060405 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20060404 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20060403 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20060402 Rest Day
20060401
20060531 Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
20060530 Deadlift 1-1-1-1-1-1-1 reps
20060529 Three rounds for time of: Run 800 meters 115 pound Thruster, 15 reps 21 L Pull-ups
20060528 Rest Day
20060527 For time: 30 Muscle-ups
20060526
20060525
20060524 Rest Day
20060523 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20060522 Row 1000 meters 85 pound Thruster, 21 reps 15 Pull-upsRow 750 meters 85 pound Thruster, 18 reps 12 Pull-upsRow 500 meters 85 pound Thruster, 15 reps 9 Pull-ups
20060521 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20060520 Rest Day
20060519 Overhead squat 5-5-5-5-5 reps
20060518 Five rounds for time of: 95 pound Sumo deadlift high-pull, 12 reps 12 Ring dips
20060517 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20060516 Rest Day
20060515 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20060514 Run 5 K
20060513 For time: 10 Dumbbell Clean & Jerks 1 Weighted pull-up 9 Dumbbell Clean & Jerks 2 Weighted pull-ups 8 Dumbbell Clean & Jerks 3 Weighted pull-ups 7 Dumbbell Clean & Jerks 4 Weighted pull-ups 6 Dumbbell Clean & Jerks 5 Weighted pull-ups 5 Dumbbell Clean & Jerks 6 Weighted pull-ups 4 4 Dumbbell Clean & Jerks 7 Weighted pull-ups 3 Dumbbell Clean & Jerks 8 Weighted pull-ups 2 Dumbbell Clean & Jerks 9 Weighted pull-up 1 Dumbbell Clean & Jerks 10 Weighted Pull-upsUse 25, 45, or 65 pound dumbbells. Use one of the C&J; dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
20060512 Rest Day
20060511 "Isabel"For time: Snatch 135 pounds, 30 reps
20060510
20060509 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20060508 Rest Day
20060507 Deadlift 3-2-2-2-1-1-1-1-1 reps
20060506 Five rounds for time of: 30 Double-unders 30 Wallball shots, 20 pound ball 3 Rope climb ascents, 15 ft rope
20060505 Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squatsIncrease the load each round. Rest as necessary between rounds.
20060504 Rest Day
20060503 Ten rounds for time of: 10 Pull-ups 10 Ring Dips
20060502 Four rounds for time of: 20 pound Medicine ball cleans, 20 reps 100 ft Walking lunge 45 pound One arm dumbbell snatch, right arm, 10 reps 45 pound One arm dumbbell snatch, left arm, 10 reps
20060501 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Compare to 060323.
20060630 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20060629 Rest Day
20060628 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20060627
20060626
20060625 Rest Day
20060624 "Grace"135 pound Clean and Jerk, 30 reps
20060623 Push Jerk 3-2-2-2-1-1-1-1-1 reps
20060622 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20060621 Rest Day
20060620 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20060619 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
20060618 Front Squat 3-3-3-3-3-3-3 reps
20060617 Rest Day
20060616 Deadlift 1-1-1-1-1-1-1 reps
20060615
20020615 Pick one: Tough 5 mile hike 45 minutes pick-up basketball Row 5,000 meters
20060614
20060613 Rest Day
20060612 "J.T."21-15-9 reps of: Handstand push-ups Ring dips Push-ups
20060611 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
20060610 Barbell Thruster 3-2-2-2-1-1-1-1-1-1 reps
20060609 Rest Day
20060608 For time: Run 400 meters 50 Pull-ups Run 400 meters 50 Push-ups Run 400 meters 50 Sit-ups Run 400 meters 50 Squats
20060607 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time.
20060606 Five rounds for time of: Row 500 meters 15 Knees to elbows 15 Back extensions
20060605 Rest Day
20060604 Three rounds, 21-15- and 9 reps, for time of: 135 pound Push press 45 pound weighted Pull-ups
20060603 Back Squat 1-1-1-1-1-1-1 reps
20060602 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20060601 Rest Day
20060731 Rest Day
20060730 "Elizabeth" 21-15-9 reps of: Clean 135 pounds Ring dips
20060729
20060728 "Candy" Five rounds for time of: 20 Pull-ups 40 Push-ups 60 SquatsOR"Maggie" Five rounds for time of: 20 Handstand Push-ups 40 Pull-ups 60 One legged squats, alternating legs
20060727 Rest day Enlarge imageTeam PeleliuTraining Seminar, July 2006, CrossFit San Diego [video]Pop quiz
20060726 Run 10 K
20060725 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
20060725 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
20060724 Thruster 3-2-2-2-1-1-1-1-1 reps
20060723 Rest Day
20060722 For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps
20060721 Complete as many rounds in 20 minutes as you can of: Walking lunge, carrying 25 pound dumbbells, 10 steps Weighted pull-ups, with 25 pound dumbbell, 10 reps
20060720
20060719 Rest Day
20060718 Run 5 K
20060717
20060716 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20060715 Rest Day
20060714 For time: Run 800 meters 100 Sit-ups 100 Back extensions Run 800 meters
20060713 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time.
20060712 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20060711 Rest Day
20060710 Front Squat 3-3-3-3-3-3-3 reps
20060709 Five rounds for time of: 25 Wall ball shots, 20 pound ball 7 Muscle-ups
20060708 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20060707 Rest Day
20060706
20060705
20060704 21-15 and 9 reps of 135 pound Clean and Jerk Pull-ups
20060703 Rest Day
20060702 For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents
20060831
20060830
20060829
20060828 Rest Day
20060827 Push Jerk 3-2-2-2-1-1-1-1-1 reps
20060826 Two rounds for time of: 15 ft. Rope climb, 3 ascents 1.5 pood Kettlebell swings, 21 reps 75 pound Stiff legged deadlifts, 21 reps 21 Knees to elbows 21 Double unders
20060825 Front Squat 3-3-3-3-3-3-3 reps
20060824 Rest Day
20060823 Five rounds for time of: 20 Burpees 10 Handstand push-ups Run 400 meters
20060822 Deadlift 3-2-2-2-1-1-1-1-1 reps
20060821 Three rounds for time of: Row 1000 meters 20 Pull-ups 30 Box jumps, 20 inch box
20060820 Rest Day
20060819
20060818
20060817
20060816 Rest Day
20060815
20060814 Complete as many rounds as you can in twenty minutes of: 75 pound Sumo deadlift high-pull, 21 reps 12 L-pull-ups
20060813 Overhead squat 3-3-3-3-3-3-3 reps
20060812 Rest Day
20060811 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20060810
20060809 Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
20060808 Rest Day
20060807
20060806 Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of: Body weight Bench press Pull-ups
20060805 "Kelly"Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
20060804 Rest Day
20060803 Deadlift 1-1-1-1-1-1-1 reps
20060802
20060801
20060930 Back Squat 2-2-2-2-2-2-2-2-2-2 reps
20060929 Rest Day
20060928 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20060927 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20060926 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time.
20060925 Rest Day
20060924 30 Muscle-ups for time
20060923
20060922
20060921 Rest Day
20060920 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20060919 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20060918
20060917 Rest Day
20060917 Rest Day
20060916 "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.
20060915 Run 5 K
20060914
20060913 Rest Day
20060912
20060911
20060910 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20060909 Rest Day
20060908 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20060907 Run 10 K
20060906 Back Squat 1-1-1-1-1-1-1-1-1-1 reps
20060905 Rest Day
20060904 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20060903
20060902
20060901 Rest Day
20061031 Rest Day
20061030 10 rounds for time of: 10 Pull-ups 10 Ring dips
20061029
20061028 "Strung-out, backwards, and upside down Fran"For time: Run 1200 meters 9 Pull-ups 95 pound Thruster, 9 reps Run 800 meters 15 Pull-ups 95 pound Thruster, 15 reps Run 400 meters 21 Pull-ups 95 pound Thruster, 21 reps
20061027 Rest Day
20061026 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20061025 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20061024 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20061023 Rest Day
20061022 Five rounds for time of: 135 pound Deadlift, 15 reps Run 400 meters 15 GHD Sit-ups
20061021 For time: Run 400 meters 21 L-Pull-ups 21 Handstand push-ups Run 400 meters 15 L-Pull-ups 15 Handstand push-ups Run 400 meters 9 L-Pull-ups 9 Handstand push-ups
20061020 Front Squat 3-3-3-3-3-3-3 reps
20061019 Rest Day
20061018 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20061017 Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
20061016 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20061015 Rest Day
20061014 Tabata SquatsIn twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
20061013 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
20061012 "J.T."21-15-9 reps of: Handstand push-ups Ring dips Push-ups
20061011 Rest Day
20061010 For time: 20 inch Box jump, 50 reps Rope climb, 5 ascents 1.5 pood Kettlebell swing, 50 reps 50 sit-ups 40 pound dumbbell Hang power clean, 50 reps 800 meter Run 50 Back extensions
20061009 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20061008 Push Jerk 3-2-2-2-1-1-1-1-1 reps
20061007 Rest Day
20061006 "Annie"50-40-30-20 and10 rep rounds of: Double-unders Sit-ups
20061005
20061004
20061003 Rest Day
20061002 Deadlift 2-2-2-2-2-2-2-2-2-2 reps
20061001 "Nasty Girls"3 rounds for time of: 50 Squats 7 Muscle-ups 95 pound Hang power cleans, 10 reps
20061130 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
20061129 Overhead Squat 5-5-5-5-5 reps
20061128 Rest Day
20061127 Back Squat 3-3-3-3-3-3-3 reps
20061126 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
20061125 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time.
20061124 Rest Day
20061123 Front Squat 3-3-3-3-3-3-3 reps
20061122 For time: 225 pound Deadlift, 15 reps Rope climb, 5 ascents 225 pound Deadlift, 12 reps Rope climb, 4 ascents 225 pound Deadlift, 9 reps Rope climb, 3 ascents 225 pound Deadlift, 6 reps Rope climb, 2 ascents 225 pound Deadlift, 3 reps Rope climb, 1 ascent
20061121 Complete in twenty minutes as many rounds as you can of: 25 Squats 10 Strict pull-ups 10 Ring dips
20061120 Rest Day
20061119 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20061118 Three efforts for time of: Run 800 meters
20061117 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20061116 Rest Day
20061115 Run 5 K
20061114 30 Muscle-ups for time
20061113 Thruster 3-2-2-2-1-1-1-1-1 reps
20061112 Rest Day
20061111 Seven rounds for time of: 135 pound Clean, 10 reps Handstand Push-ups, 10 reps
20061110 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20061109
20061108 Rest Day
20061107
20061106
20061105
20061104 Rest Day
20061103
20061102
20061101 "Kelly"Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
20061231 "Nancy"Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
20061230 Rest Day
20061229 Hang power clean 3-3-3-3-3-3-3 reps
20061228 Three rounds for time of: Row 1000 meters 45 pound Thruster, 50 reps 30 Pull-ups
20061227 Shoulder press 3-3-3-3-3 reps
20061226 Rest Day
20061225 For eight intervals, squat for twenty seconds and rest for thirty before starting again.
20061224 Run 5 K
20061223 Complete as many rounds as you can in twenty minutes of: 10 Pull-ups 7 Handstand Push-ups Rope climb, 15 ft 7 Ring Dips
20061222 Rest Day
20061221 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20061220 Back squat 3-3-3-3-3 reps
20061219 "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.
20061218 Rest Day
20061217 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20061216 Deadlift 5-5-5-5-5 reps
20061215 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20061214 Rest Day
20061213 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20061212 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20061211 "Nicole"Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
20061210 Rest Day
20061209 Three rounds for time of: Run 400 meters 65 pound Snatch, 12 reps 21 Pull-ups
20061208 Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
20061207 For time: 65 pound Thrusters, 50 reps 50 Pull-ups 65 pound Thrusters, 30 reps 30 Pull-ups 65 pound Thrusters, 20 reps 20 Pull-ups
20061206 Rest Day
20061205 "Murph"For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
20061204 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20061203 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20061202 Rest Day
20061201 Run 10 K
20070131 Rest Day
20070130 Deadlift 1-1-1-1-1-1-1 reps
20070129 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20070128 Push press 3-3-3-3-3-3-3 reps
20070127 Rest Day
20070126 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20070125 Complete in as few sets as possible: 95 pound Overhead squat, 75 reps
20070124 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20070123 Rest Day
20070122 Run 5 K
20070121 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20070120 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20070119 Rest Day
20070118 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20070117 Clean 1-1-1-1-1-1-1-1-1-1 reps
20070116 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20070115 Rest Day
20070114 Front Squat 1-1-1-1-1-1-1 reps
20070113 For time: Row 1000 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 1000 meters Body weight Bench press, 10 reps
20070112 Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 repsPlacing a dumbbell between the legs above crossed ankles works great.
20070111 Rest Day
20070110 Complete as many rounds in 20 minutes as you can of: 100 m Run 1.5 pood Kettlebell swings, 12 reps 10 Pull-ups
20070109 Complete as many rounds in 20 minutes as you can of: 65 pound Power snatch, 12 reps 10 Push-ups
20070108 Complete as many rounds in 20 minutes as you can of: 65 pound Thruster, 12 reps 10 Pull-ups
20070107 Rest Day
20070106 Deadlift 5-5-5-5-5 reps
20070105 Shoulder Press 5-5-5-5-5 reps
20070104 Back Squat 5-5-5-5-5 reps
20070103 Rest Day
20070102 Five rounds for time of: 400 meter run 135 pound Thruster, 10 reps
20070101 Five rounds for time of: 400 meter run 225 pound Deadlift, 12 reps
20070228 Rest Day
20070227 Ten sprints for time: Run 100 meters
20070226 "Josh"For time: 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups
20070225 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20070224 Rest Day
20070223 Overhead Squat 1-1-1-1-1-1-1 reps
20070222 For time: 30 Handstand push-ups 10 Pull-ups 20 Handstand push-ups 20 Pull-ups 10 Handstand push-ups 30 Pull-ups
20070221 Deadlift 1-1-1-1-1-1-1 reps
20070220 Rest Day
20070219 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 SquatsRest precisely three minutes between each round.
20070218 Three rounds for time of: Run 800 meters Rest 2 minutes
20070217 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20070216 Rest Day
20070215 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time.
20070214 For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups
20070213 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20070212 Rest Day
20070211 Back Squat 3-3-3-3-3-3-3 reps
20070210 For time: 20 inch Box jump, 50 reps Rope climb, 5 ascents 1.5 pood Kettlebell swing, 50 reps 50 sit-ups 40 pound dumbbell Hang power clean, 50 reps 800 meter Run 50 Back extensions
20070209 Run 10K
20070208 Rest Day
20070207 "Jackie"For time: 1000 meter Row 45 pound Thruster, 50 reps 30 Pull-ups
20070206 4 rounds for time of: 20 pound Wallball, 25 shots Walking lunges, 100 feet 15 foot Rope climb, 3 ascents
20070205 Back squat 5-5-5-5-5 reps
20070204 Rest Day
20070203 30 Muscle-ups for time
20070202 For time: 225 pound Deadlift, 21 reps Run 800 meters 225 pound Deadlift, 15 reps Run 800 meters 225 pound Deadlift, 9 reps Run 800 meters
20070201 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20070331 Power clean 1-1-1-1-1-1-1-1-1-1 reps
20070330 Run 5 K
20070329 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20070328 Rest Day
20070327 Front Squat 1-1-1-1-1-1-1 reps
20070326 "Tabata Fight Gone Bad"Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: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)There is no additional rest between exercises.Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
20070325 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20070324 Rest Day
20070323 Weighted pull-ups 1-1-1-1-1-1-1 reps
20070322 Push press 3-3-3-3-3-3-3 reps
20070321 "Nasty Girls"3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps
20070320 Rest Day
20070319 Four rounds for time: Run 400 meters Rest 2 minutes
20070318 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20070317 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20070316 Rest Day
20070315 Deadlift 3-3-3-3-3-3-3 reps
20070314 For time: 30 Handstand push-ups 10 Pull-ups 20 Handstand push-ups 20 Pull-ups 10 Handstand push-ups 30 Pull-ups
20070313 Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 BurpeesLet trailing knee gently kiss the ground on each lunge.
20070312 Rest Day
20070311 Three rounds for time of: Row 1000 meters 95 lb Thruster, 21 reps
20070310 Split Jerk 3-2-2-2-1-1-1-1-1 reps
20070309 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20070308 Rest Day
20070307 Three rounds, 50-30- and 20 reps, for time of: Double-unders Push-ups Pull-ups
20070306 Front Squat 3-3-3-3-3-3-3 reps
20070305 Run 5 K
20070304 Rest Day
20070303 Three rounds for time of: Row 500 meters Bench press body weight, 30 reps
20070302 For time: Run 800 meters 45 lb One arm dumbbell snatches, alternating arms, 20 reps 45 lb Dumbbell squat cleans, 20 reps 100 Sit-ups 45 lb Dumbbell squat cleans, 20 reps 45 lb One arm dumbbell snatches, alternating arms, 20 reps Run 800 meters
20070301 Back Squat 3-3-3-3-3-3-3 reps
20070430 21-18-15-12-9-6- and 3 rep rounds of: 1 1/2 pood Kettlebell swing Pull-ups
20070429 Rest Day
20070428 "Nancy"Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
20070427 Complete as many rounds as you can in twenty minutes of: 65 pound Hang squat clean, 12 reps 7 Pull-ups
20070426 30 Muscle-ups for time
20070425 Rest Day
20070424 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weightSet up three bars and storm through for time.
20070423 For time: 50 Wall-ball shots 50 Pull-ups 35 Wall-ball shots 35 Pull-ups 20 Wall-ball shots 20 Pull-upsUse 20 pound medicine ball launched to a target ten feet above the ground.
20070422 Overhead squat 3-3-3-3-3-3-3 reps
20070421 Rest Day
20070420 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20070419 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20070418 Three rounds for time of: Row 500 meters 75 pound Hang power snatch, 21 reps
20070417 Rest Day
20070416 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20070415 Push Jerk 5-5-5-5-5 reps
20070414 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20070413 Rest Day
20070412 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20070411 Run 5 K
20070410 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20070409 Rest Day
20070408 Deadlift 1-1-1-1-1-1-1 reps
20070407 15-12, and 9 rep rounds of: Back squat Handstand push-up
20070406 Complete as many rounds in 20 minutes as you can of: 65 pound Thruster, 10 reps 10 Pull-ups
20070405 Rest Day
20070404 Three rounds for time: 12 Muscle-ups 30 Back extensions Run 400 meters
20070403 Clean & Jerk 1-1-1-1-1-1-1 reps
20070402 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20070401 Rest Day
20070531 Rest Day
20070530 Three rounds for time of: Row 500 meters 50 Wall Ball shots
20070529 Ten sprints for time: Run 100 meters
20070528 Complete as many rounds in twenty minutes as you can of: 50 pound Weighted pull-ups, 5 reps Bodyweight overhead squat, 5 repsScale as needed.
20070527 Rest Day
20070526 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20070525 Deadlift 1-1-1-1-1-1-1 reps
20070524 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20070523 Rest Day
20070522 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20070521 Four rounds for time of: 5 Muscle-ups 50 Squats
20070520 "Nancy"Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
20070519 Rest Day
20070518 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20070517 Push press 3-3-3-3-3-3-3 reps
20070516 Three rounds for time of: Walking lunge, 100 ft 50 Squats 25 Back extensions
20070515 Rest Day
20070514 15-12-9 reps of: 155 pound Hang power cleans Muscle-ups
20070513 Back squat 5-5-5-5-5 reps
20070512 50-40-30-20- and 10 rep rounds of: Double unders Glute-ham sit-ups Back extensions
20070511 Rest Day
20070510 Five rounds for time of: 95 pound Power clean, 21 reps 12 Handstand push-ups
20070509 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20070508 Run 10 K
20070507 Rest Day
20070506 Complete as many rounds as you can in twenty minutes of: 135 pound barbell Thruster, 7 reps Weighted pull-up, 50 lbs, 7 reps
20070505 Power Snatch 3-3-3-3-3-3-3 reps
20070504 Complete as many rounds in twenty minutes as you can of: 65 pound barbell Thruster, 15 reps 21 Jumping pull-ups
20070503 Rest Day
20070502 For time: 225 pound Deadlift, 21 reps 30 Glute-ham sit-ups 225 pound Deadlift, 15 reps 20 Glute-ham sit-ups 225 pound Deadlift, 9 reps 10 Glute-ham sit-ups
20070501 Push press 3-3-3-3-3-3-3 reps
20070630 Hang power clean 1-1-1-1-1-1-1 reps
20070629 "Murph"For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
20070628 Rest Day
20070627 Three rounds for time of: 45 pound Thruster, 50 reps 35 Pull-ups
20070626 Run 5 K
20070625 Front Squat 1-1-1-1-1-1-1 reps
20070624 Rest Day
20070623 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20070622 Complete as many rounds as you can in twenty minutes of: 5 Box Jumps 10 L-Pullups 15 Knees-to-Elbows
20070621 "J.T."21-15-9 reps of: Handstand push-ups Ring dips Push-ups
20070620 Rest Day
20060719 Run 10 K
20070618 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20070617 21-18-15-12- and 9 rep rounds of: 95 pound Deadlift 95 pound Hang power clean 95 pound Front squat 95 pound Push jerk
20070616 Rest Day
20070615 Overhead squat 3-3-3-3-3-3-3 reps
20070614 Complete as many rounds in 20 minutes as you can of: 15 Double-unders 15 Burpees 15 Box Jump 15 ft Rope climb, 1 ascent
20070613 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20070612 Rest Day
20070611 Back Squat 3-3-3-3-3-3-3 reps
20070610 Run 5 K
20070609 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20070608 Rest Day
20070607 Five rounds for time of: Run 400 meters 65 pound Thruster, 30 reps
20070606 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20070605 Snatch 1-1-1-1-1-1-1 reps
20070604 Rest Day
20070603 30 Muscle-ups for time
20070602 Five rounds for time of: 25 Wallball shots, 20 pound ball - 10 foot target 30 Pull-ups
20070601 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20070731 For time: Run 800 meters 40 L pull-ups Run 800 meters 40 Strict pull-ups Run 800 meters 40 Kipping pull-ups
20070730 Rest Day
20070729 Five rounds for time of: Run 400 meters 25 Back extensions
20070728 Complete as many rounds in 20 minutes as you can of: 10 L-pull-ups 15 Glute-ham developer sit-ups
20070727 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weightSet up three bars and storm through for time.
20070726 Rest Day
20070725 Run 5 K
20070724 Push Jerk 3-3-3-3-3-3-3 reps
20070723 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20070722 Rest Day
20070721 "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.
20070720 Front Squat 5-5-5-5-5 reps
20070719 Complete twenty rounds of: 5 Pull-ups 10 Push-ups 15 Squats
20070718 Rest Day
20070717 Weighted pull-ups 1-1-1-1-1-1-1 reps
20070716 Hang squat clean 1-1-1-1-1-1-1 reps
20070715 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20070714 Rest Day
20070713 Bench Press 1-1-1-1-1-1-1 reps
20070712 For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents
20070711 Back Squat 1-1-1-1-1-1-1 reps
20070710 Rest Day
20070709 Tabata Sumo deadlift high pull, 45 pound barbell Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.
20070708 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20070707 "Isabel"For time: Snatch 135 pounds, 30 reps
20070706 Rest Day
20070705 Row 1 K Five rounds of: 25 Pull-ups 135 pound Push jerk, 7 reps
20070704 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20070703 "Annie"50-40-30-20 and10 rep rounds of: Double-unders Sit-ups
20070702 Rest Day
20070701 30 Muscle-ups for time
20070831 Rest Day
20070830 Run 5 K
20070829 With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20070828 400 meter Walking lunge
20070827 Rest Day
20070826 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20070825 Deadlift 1-1-1-1-1-1-1 reps
20070824 Five rounds for time of: 50 Squats 30 Pull-ups 15 Handstand push-ups
20070823 Rest Day
20070822 Shoulder Press 5-5-5-5-5 reps
20070821 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20070820 Front Squat 3-3-3-3-3-3-3 reps
20070820
20070819 Rest Day
20070818 "J.T."21-15-9 reps of: Handstand push-ups Ring dips Push-ups
20070817 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20070816 "Murph"For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
20070815 Rest Day
20070814 Run 5 K
20070813 50-40-30-20-10 rep rounds of: L Pull-ups Double unders Glute Ham Sit-ups Back Extensions
20080812 "Grace"135 pound Clean and Jerk, 30 reps
20070811 Rest Day
20070810 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20070809 "Nicole"Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
20070808 Back Squat 3-3-3-3-3-3-3 reps
20070807 Rest Day
20070806 Snatch 1-1-1-1-1-1-1 reps
20070805 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20070804 Run 5 K
20070803 Rest Day
20070802 "Jason"For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups
20070930 Deadlift 1-1-1-1-1-1-1 reps
20070929 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20070928 Rest Day
20070927 "Nicole"Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
20070926 Run 5 K
20070925 Five rounds for time of: 95 pound Sumo deadlift high-pull, 15 reps 95 pound Thruster, 15 reps
20070924 Rest Day
20070923 30 Muscle-ups for time
20070922 "Isabel"For time: Snatch 135 pounds, 30 reps
20070921 "Grace"135 pound Clean and Jerk, 30 reps
20070920 Rest Day
20070919 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20070918 For time: Row 2K 50 Wall-ball shots, 20 pound ball Row 1K 35 Wall-ball shots, 20 pound ball Row 500 meters 20 Wall-ball shots, 20 pound ball
20070917 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20070916 Rest Day
20070915 Power clean 3-3-3-3-3 reps
20070914 Three rounds for time of: 50 Double-unders 75 Squats
20070913 Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters 45 pound weighted Pull-upsFor weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
20070912 Rest Day
20070911 Three rounds for time of: 50 Pull-ups 185 pound Deadlift, 21 reps
20070910 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20070909 Front Squat 1-1-1-1-1-1-1-1-1-1 reps
20070908 Rest Day
20070907 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20070906 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20070905 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20070904 Rest Day
20070903 "Nancy"Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
20070902 Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions
20070901 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20071031 Front Squat 5-5-5-5-5 reps
20071030 Rest Day
20071029 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20071028 For time: 50 Ring Dips Run 400 meters 50 Push-ups Run 400 meters 50 Handstand push-ups Run 400 metersPush-ups are honest push-ups. Handstand push-ups are "nose to floor".
20071027 Clean 1-1-1-1-1-1-1-1-1-1 reps
20071026 Rest Day
20071025 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20071024 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20071023 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20071022 Rest Day
20071021 21, 15, and 9 rep rounds for time of: 95 pound Squat clean L Pull-ups 95 pound Thruster Handstand Push-ups
20071020 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20071019 Run 10 K
20071018 Rest Day
20071017 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20071016 Run 10 K
20071015 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20071014 Rest Day
20071013 "Mary"Complete as many rounds as possible in twenty minutes of: 5 Handstand Push-ups 10 One legged squats 15 Pull-ups
20071012 "Murph"For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
20071011 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weightSet up three bars and storm through for time.
20071010 Rest Day
20071009 Five rounds for time of: 50 Squats 100 Rope jumps
20071008 Weighted pull-ups 1-1-1-1-1-1-1 reps
20071007 "J.T."21-15-9 reps of: Handstand push-ups Ring dips Push-ups
20071006 Rest Day
20071005 For time: Run 400 meters 75 pound Powerclean, 50 reps 40 L Pull-ups Run 400 meters 75 pound Powerclean, 40 reps 30 L Pull-ups Run 400 meters 75 pound Powerclean, 30 reps 20 L Pull-ups Run 400 meters
20071004 Back Squat 3-3-3-3-3 reps
20071003 For time: Run 400 meters 60 Wall-ball shots, 20 pound ball 30 Handstand push-ups Run 400 meters 40 Wall-ball shots, 20 pound ball 20 Handstand push-ups Run 400 meters 30 Wall-ball shots, 20 pound ball 15 Handstand push-ups Run 400 meters
20071002 Rest Day
20071001 Three rounds for time of: 35 Double-unders 95 pound Thrusters, 25 reps 15 Pull-ups
20071130 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20071129 Run 5 K
20071128 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20071127 Rest Day
20071126 Weighted pull-ups 1-1-1-1-1-1-1 reps
20071125 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20071124 "Nancy"Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
20071123 Rest Day
20071122 30 Muscle-ups for time
20071121 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20071120 Clean and Jerk 3-3-3-3-3 reps
20071119 Rest Day
20071118 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20071117 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20071116 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20071115 Rest Day
20071114 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weightSet up three bars and storm through for time.
20071113 7 rounds for time of: 95 pound Sumo-deadlift high-pull, 10 reps 10 Ring dips
20071112 Complete as many rounds as you can in twenty minutes of: 5 Handstand Push-ups 10 L Pull-ups 15 Steps, Walking Lunge
20071111 Rest Day
20071110 Row 1000 meters 25 Double-unders Row 750 meters 50 Double-unders Row 500 meters 100 Double-unders
20071109 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20071108 Deadlift 3-3-3-3-3 reps.
20071107 Rest Day
20071106 BackSquat 1-1-1-1-1-1-1 reps
20071105 Four rounds for time: Run 400 meters Rest 2 minutes
20071104 "Nasty Girls"3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps
20071103 Rest Day
20071102 "Isabel"For time: Snatch 135 pounds, 30 reps
20071101 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20071231 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20071230 5 rounds for time of: 500 meter Row 50 Squats 30 Back extensions
20071229 Rest Day
20071228 Run 5K
20071227 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 SquatsRest precisely three minutes between each round.
20071226 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20071225 Rest Day
20071224 For time: 150 Burpees
20071223 Complete 3 rounds for time of: Row 500 meters Bodyweight Bench press, 30 reps
20071222 "Joshie"Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups
20071221 Rest Day
20071220 Run or Row 5K
20071219 "Badger"Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters
20071218 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20071217 Rest Day
20071216 400 meter Walking lunge
20071215 Weighted pull-ups 1-1-1-1-1-1-1 reps
20071214 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20071213 Rest Day
20071212 Back Squat 5-3-3-3-1-1-1-1-1 reps
20071211 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20071210 Push Jerk 3-3-3-3-3-3-3 reps
20071209 Rest Day
20071208 Deadlift 3-3-3-3-3 reps.
20071207 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20071206 Five rounds for time of: Run 400 meters 75 pound Sumo deadlift high-pull, 21 reps 75 pound Thruster, 21 reps
20071205 Rest Day
20071204 Front Squat 5-5-5-5-5 reps
20071203 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20071202 5 minutes of Double unders 5 minutes of 95 lb Clean and Push jerk 3 minutes of Double unders 3 mintutes of 95 lb Clean and Push jerk 1 minute of Double unders 1 minute of 95 lb Clean and Push jerk
20071201 Rest Day
20080131 Three rounds for time of: 225 Deadlift, 15 reps 15 Handstand push-ups 15 Pull-ups 95 pound Thruster, 15 reps
20080130 Rest Day
20080129 "Grace"135 pound Clean and Jerk, 30 reps
20080128 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20080127 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20080126 Rest Day
20080125 "Nasty Girls"3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps
20080124 Snatch 1-1-1-1-1-1-1 reps
20080123 Four rounds for time: Run 400 meters Rest 2 minutes
20080122 Rest Day
20080121 Complete as many rounds as you can in twenty minutes of: 5 Handstand Push-ups 10 L Pull-ups 15 Steps, Walking Lunge
20080120 Deadlift 1-1-1-1-1-1-1 reps
20080119 "Nancy"Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
20080118 Rest Day
20080117 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20080116 Run or Row 5K
20080115 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20080114 Rest Day
20080113 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20080112 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20080111 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20080110 Rest Day
20080109 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20080108 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20080107 Front Squat 1-1-1-1-1-1-1-1-1-1 reps
20080106 Rest Day
20080105 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20080104 Power clean 3-3-3-3-3 reps
20080103 30 Muscle-ups for time
20080102 Rest Day
20080101 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20080229 Back Squat 3-3-3-3-3 reps
20080228 7 rounds for time of: 95 pound Sumo-deadlift high-pull, 10 reps 10 Ring dips
20080227 Rest Day
20080226 Five rounds for time of: 400 meter Run 50 Squats 30 Back extensions
20080225 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20080224 "Eva"Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups
20080223 Rest Day
20080222 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20080221 Four rounds for time of: Run 400 meters 50 Squats
20080220 Hang squat clean 3-3-3-3-3-3-3 reps
20080219 Rest Day
20080218 Front Squat 1-1-1-1-1-1-1-1-1-1 reps
20080217 "Annie"50-40-30-20 and10 rep rounds of: Double-unders Sit-ups
20080216 Run 5 K
20080215 Rest Day
20080214 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20080213 "Randy"75 pound Power snatch, 75 reps for time.
20080212 "Nate"Complete as many rounds in twenty minutes as you can of:2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
20080211 Rest Day
20080210 Deadlift 1-1-1-1-1-1-1 reps
20080209 Run or Row 5K
20080208 For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents
20080207 Rest Day
20080206 Push Jerk 3-3-3-3-3-3-3 reps
20080205 "Joshie"Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups
20080204 Back Squat 3-3-3-3-3 reps
20080203 Rest Day
20080202 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20080201 Run 10 K
20080331 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20080330 Rest Day
20080329 "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.
20080328 Split Jerk 1-1-1-1-1-1-1 reps
20080327 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20080326 Rest Day
20080325 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 SquatsRest precisely three minutes between each round.
20080324 30 Muscle-ups for time
20080323 Clean and Jerk 1-1-1-1-1-1-1 reps
20080322 Rest Day
20080321 For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups
20080320 Four rounds for time: Run 400 meters Rest 2 minutes
20080319 "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.
20080318 Rest Day
20080317 "Nate"Complete as many rounds in twenty minutes as you can of:2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
20080316 "Nicole"Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
20080315 Snatch 1-1-1-1-1-1-1 reps
20080314 Rest Day
20080313 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20080312 "Tommy V"For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents
20080311 Run 5 K
20080310 Rest Day
20080309 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20080308 Hang squat clean 3-3-3-3-3-3-3 reps
20080307 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20080306 Rest Day
20080305 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20080304 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20080303 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weightSet up three bars and storm through for time.
20080302 Rest Day
20080301 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20080430 Complete as many rounds in twenty minutes as you can of: 65 Pound Thruster, 10 reps 10 Pull-ups
20080429 Run 5K
20080428 Thruster 1-1-1-1-1-1-1 reps
20080427 Rest Day
20080426 Five rounds for time of: 95 pound Hang Power Snatch, 15 reps Run 400 meters
20080425 Deadlift 3-3-3-3-3 reps.
20080424 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20080423 Rest Day
20080422 Weighted pull-ups 1-1-1-1-1-1-1 reps
20080421 Back Squat 5-5-5-5-5 reps
20080420 Shoulder press 3-3-3-3-3 reps
20080419 Rest Day
20080418 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20080417 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20080416 "Nancy"Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
20080415 Rest Day
20080414 Hang power clean 1-1-1-1-1-1-1 reps
20080413 "Quarter Gone Bad"Five rounds for total reps of: 135 pound Thruster, 15 seconds Rest 45 Seconds 50 pound Weighted pull-up, 15 seconds Rest 45 Seconds Burpees, 15 seconds Rest 45 seconds
20080412 Run 10 K
20080411 Rest Day
20080410 Deadlift 1-1-1-1-1-1-1 reps
20080409 "Kelly"Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
20080408 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20080407 Rest Day
20080406 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20080405 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20080404 "Gwen"Clean & Jerk 15-12- and 9 repsTouch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
20080403 Rest Day
20080402 Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions
20080401 Four rounds, each for time of: 800 meter runRest as needed between efforts.
20080531 For time: 135 lb Thruster, 10 reps 50 Double-unders 135 lb Thruster, 8 reps 40 Double-unders 135 lb Thruster, 6 reps 30 Double-unders 135 lb Thruster, 4 reps 20 Double-unders 135 lb Thruster, 2 reps 10 Double-unders
20080530 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20080529 Rest Day
20080528 Shoulder Press 3-3-3-3-3 reps
20080527 Run 1 mile Two minutes of each: Row 30 pound Dumbbell thrusters 20 pound Medicine ball cleans Double-unders Pull-ups
20080526 "Jason"For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups
20080525 Rest Day
20080524 Three rounds for time of: Run 800 meters 50 Pull-ups
20080523 Five rounds for time of: 2 pood Kettlebell swings, 25 reps 25 GHD Sit-ups 25 Back Extensions 25 Knees to Elbows
20080522 Five rounds of: Deadlift, 3 reps Handstand push-ups, max reps
20080521 Rest Day
20080520 For time: Row 1000 meters 25 Burpees Row 750 meters 50 Burpees Row 500 meters 75 Burpees
20080519 For time: 75 Push-ups 95 pound Sumo-deadlift high-pull, 50 reps 50 Ring Dips 45 pound Weighted Pull-ups, 30 reps 25 Handstand Push-ups
20080518 Complete as many rounds in 20 minutes as you can of: 95 pound Clean and Jerk, 15 reps Run 400 meters
20080517 Rest Day
20080516 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20080515 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20080514 Deadlift 1-1-1-1-1-1-1 reps
20080513 Rest Day
20080512 30 Muscle-ups for time
20080511 Overhead Squat 3-3-3-3-3-3-3 reps
20080510 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20080509 Rest Day
20080508 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20080507 Four rounds, each for time of: 800 meter runRest as needed between efforts.
20080506 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20080505 Rest Day
20080504 For time: 50 BurpeesJump one foot above reach each rep.
20080503 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20080502 "Murph"For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
20080501 Rest Day
20080630 Rest Day
20080629 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20080628 For time: 45 Double-unders 135 pound Squat clean, 45 reps 45 Ring Dips 45 Double-unders
20080627 3 rounds for time of: Run 800 meters 1.5 pood Kettlebell swing, 21 reps 95 pound Thruster, 21 reps 21 Pull-ups
20080626 Rest Day
20080625 "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.
20080624 Snatch 1-1-1-1-1-1-1 reps
20080623 Run 5 K
20080622 Rest Day
20080621 For time: 50 Muscle-ups
20080620 Complete as many rounds in 20 minutes as you can of: 65 pound Thruster, 10 reps 10 Pull-ups
20080619 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20080618 Rest Day
20080617 Seven rounds for time of: 75 pound Shoulder Press, 21 reps 21 Back extensions
20080616 For time: 50 Sit-ups 50 Double-unders 50 Sit-ups Walking Lunge, 50 steps 50 Sit-ups 50 Burpees 50 Sit-ups
20080615 Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
20080614 Rest Day
20080613 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20080612 Seven rounds for time of: 10 One legged squats, alternating 12 Ring dips 15 Pull-ups
20080611 Deadlift 3-3-3-3-3 reps
20080610 Rest Day
20080609 "Griff"For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards
20080608 Ten rounds for time of: 12 Burpees 12 Pull-ups
20080607 Five rounds for time of: 135 pound Squat clean, 7 reps 15 Handstand push-ups
20080606 Rest Day
20080605 Back Squat 5-5-5-5-5 reps
20080604 Complete as many rounds in 20 minutes as you can of: 15 Pull-ups 30 Push-ups 45 Squats
20080603 Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps
20080602 Rest Day
20080601 For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb Squat clean, 2 reps 10 GHD Sit-ups
20080731 Rest Day
20080730 Run 15 K
20080729 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20080728 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20080727 Rest Day
20080726 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20080725 In honor of "Jeremy"Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats Burpees
20080724 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20080723 Rest Day
20080722 Push jerk 3-3-3-3-3 reps
20080721 Row 2K
20080720 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20080719 Rest Day
20080718 Weighted pull-ups 1-1-1-1-1-1-1 reps
20080717 Complete as many rounds in 20 minutes as you can of: 15 Push-ups 12 Ring dips 115 pound Push-press, 9 reps
20080716 Deadlift 5-5-5-5-5 reps
20080715 Rest Day
20080714 Four rounds for time of: Run 400 meters 50 Squats
20080713 For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups
20080712 Complete as many rounds in 30 minutes as you can of: Walking Lunge, 12 steps 15 Glute-Ham Sit-ups 15 Hip Extensions 5 Muscle-ups
20080711 Rest Day
20080710 Run 10 K
20080709 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20080708 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20080707 Rest Day
20080706 155 pound Squat Clean and Jerk, 30 repsThe barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
20080705 In any order, perform the following three workouts:Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster (65 pound for women) Pull-ups (chest must hit the bar to count)5 rounds for time of: 275 pound Deadlifts, 5 reps (185 pounds for women) 10 Burpees (with clap overhead while airborne)Run either 750m on a steep trail or 1.5 K on a road or trackThe start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.
20080704 Rest Day
20080703 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20080702 Five rounds for time of: 135 pound Deadlift, 15 reps 135 pound Hang power clean, 12 reps 135 pound Front Squat, 9 reps 135 pound Push Jerk, 6 reps
20080701 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20080831 Weighted pull-ups 1-1-1-1-1-1-1 reps
20080830 Four rounds for time: Run 400 meters Rest 2 minutes
20080829 "Nasty Girls"3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps
20080828 Rest Day
20080827 For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees
20080826 Front Squat 10-10-10-10-10 reps
20080825 "Murph"For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
20080824 Rest Day
20080823 For time: Run 800 meters 95 pound Shoulder press, 21 reps Run 800 meters 95 pound Push press, 21 reps Run 800 meters 95 pound Push Jerk, 21 reps
20080822 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20080821 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20080820 Rest Day
20080819 Deadlift 1-1-1-1-1-1-1 reps
20080818 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20080817 Three rounds, 15-12- and 9 reps, for time of: 135 pound Thruster Muscle-ups
20080816 Rest Day
20080815 For time: 50 Pull-ups 50 Ring Dips 40 Pull-ups 40 Ring Dips 30 Pull-ups 30 Ring Dips 20 Pull-ups 20 Ring Dips 10 Pull-ups 10 Ring Dips
20080814 Three rounds for time of: 50 Jump rope, double unders 50 Hip Extensions 50 GHD Sit-ups
20080813 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20080812 Rest Day
20080811 For time: 10 GHD Sit-ups 10 Hip & Back Extensions 95 pound Thrusters, 30 reps 50 Pull-ups30 GHD Sit-ups 30 Hip & Back Extensions 95 pound Thrusters, 20 reps 35 Pull-ups50 GHD Sit-ups 50 Hip & Back Extensions 95 pound Thrusters, 10 reps 20 Pull-ups
20080810 Run 5 K
20080809
20080808 Rest Day
20080807 "Karen"For time: 150 Wallball shots, 20 pound ball
20080806 45 pound Dumbbell squat snatch, left arm, 21 reps 45 pound Dumbbell squat snatch, right arm, 21 reps 42 Pull-ups 45 pound Dumbbell squat snatch, left arm, 15 reps 45 pound Dumbbell squat snatch, right arm, 15 reps 30 Pull-ups 45 pound Dumbbell squat snatch, left arm, 9 reps 45 pound Dumbbell squat snatch, right arm, 9 reps 18 Pull-ups
20080805 Back Squat 5-5-5-5-5 reps
20080804 Rest Day
20080803 "Griff"For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards
20080802 Row 1000 meters 85 pound Thruster, 21 reps 15 Pull-upsRow 750 meters 85 pound Thruster, 18 reps 12 Pull-upsRow 500 meters 85 pound Thruster, 15 reps 9 Pull-ups
20080801 30 Muscle-ups for time
20080930 Back Squat 5-5-5-5-5 reps
20080929 Rest Day
20080928 Push Jerk 5-5-5-5-5 reps
20080927 Four rounds for time of: Run 400 meters 50 Squats
20080926 30 Muscle-ups for time
20080925 Rest Day
20080924 "Nicole"Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
20080923 For time 30, 25, 20, 15, 10, and 5 rep rounds of: virtual shoveling [wmv] [mov] Push-upsWith an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
20080922 "Isabel"For time: Snatch 135 pounds, 30 reps
20080921 Rest Day
20080920 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20080919 Run 5 K
20080918 "Grace"135 pound Clean and Jerk, 30 reps
20080917 Rest Day
20080916 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20080915 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20080914 "The Chief"Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 SquatsRest 1 minute. Repeat for a total of 5 cycles.
20080913 Rest Day
20080912 Clean and Jerk 3-3-3-3-3 reps
20080911 Hero workout of your choice.
20080910 Five rounds for max reps of: Body weight bench press Pull-ups Body weight back squat
20080909 Rest Day
20080908 Run 3 K
20080907 "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.
20080906 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weightSet up three bars and storm through for time.
20080905 Rest Day
20080904 Deadlift 3-3-3-3-3 reps
20080903 Back Squat 3-3-3-3-3 reps
20080902 Push jerk 3-3-3-3-3 reps
20080901 Rest Day
20081031 Rest Day
20081030 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20081029 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20081028 Squat clean 1-1-1-1-1-1-1 reps
20081027 Rest Day
20081026 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20081025 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20081024 Four rounds for time: Run 400 meters Rest 2 minutes
20081023 Rest Day
20081022 Run 5 K
20081021 Ten rounds for time of: 12 Burpees 12 Pull-ups
20081020 Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps
20081019 Rest Day
20081018 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20081017 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20081016 Snatch 1-1-1-1-1-1-1 reps
20081015 Rest Day
20081014 For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb Squat clean, 2 reps 10 GHD Sit-ups
20081013 Deadlift 3-3-3-3-3 reps
20081012 Seven rounds for time of: 75 pound Shoulder Press, 21 reps 21 Back extensions
20081011 Rest Day
20081010 "Mr. Joshua" Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps
20081009 "Erin"Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups
20081008 "Ryan"Five rounds for time of: 7 Muscle-ups 21 Burpees
20081007 Rest Day
20081006 Weighted pull-ups 1-1-1-1-1-1-1 reps
20081005 Five rounds for time of: 135 pound Deadlift, 15 reps 135 pound Hang power clean, 12 reps 135 pound Front Squat, 9 reps 135 pound Push Jerk, 6 reps
20081004 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 SquatsRest precisely three minutes between each round.
20081003 Rest Day
20081002 With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20081001 "Nate"Complete as many rounds in twenty minutes as you can of:2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
20081130 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20081129 Deadlift 3-3-3-3-3 reps
20081128 Rest Day
20081127 "Nate"Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
20081126 "Mr. Joshua"Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps
20081125 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20081124 Rest Day
20081123 Three rounds for time of: 21 Knees to elbows 1 1/2 pood Kettlebell swing, 21 reps 21 Push-ups 15 foot Rope climb, 3 ascents 20 inch Box jump, 21 reps 21 Back extension Walking lunge, 150 ft
20081122 Clean and Jerk 1-1-1-1-1-1-1 reps
20081121 Run 5 K
20081120 Rest Day
20081119 "Nicole"Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
20081118 Push jerk 1-1-1-1-1-1-1 reps
20081117 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20081116 Rest Day
20081115 Back Squat 5-5-5-5-5 reps
20081114 Five rounds for time of: 95 pound Hang Power Snatch, 15 reps Run 400 meters
20081113 "Jason"For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups
20081112 Rest Day
20081111 "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.
20081110 Five rounds for time of: 25 Inverted Burpees 25 Pull-ups 25 Burpees
20081109 Power clean 1-1-1-1-1-1-1 reps
20081108 Rest Day
20081107 Four rounds for time of: Run 400 meters 50 Squats
20081106 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20081105 Complete as many rounds as possible in 20 minutes of: 10 Pull-ups 65 pound Thruster, 10 reps
20081104 Rest Day
20081103 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20081102 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20081101 Thruster 1-1-1-1-1-1-1 reps
20081231 "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.
20081230 Rest Day
20081229 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20081228 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20081227 Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powerclean, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps
20081226 Rest Day
20081225 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20081224 Back Squat 5-5-5-5-5 reps
20081223 "Eva"Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups
20081222 Rest Day
20081221 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20081220 Four rounds, each for time of: 800 meter runRest as needed between efforts.
20081219 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20081218 Rest Day
20081217 Complete as many rounds in twenty minutes as you can of: Run 400 meters 15 L-Pull-ups 15 Hip Extensions
20081216 Split Jerk 1-1-1-1-1-1-1 reps
20081215 Five rounds for time of: 275 pound Deadlift, 5 reps 10 Burpees
20081214 Rest Day
20081213 Run 10 K
20081212 Three rounds for time of: 24" Box jump, 50 reps 185 pound Deadlift, 21 reps 30 Pull-ups
20081211 "Nasty Girls"3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps
20081210 Rest Day
20081209 "Annie"50-40-30-20 and10 rep rounds of: Double-unders Sit-ups
20081208 Clean and Jerk 1-1-1-1-1-1-1 reps
20081207 Complete as many rounds in twenty minutes as you can of: 15 Pull-ups 15 Ring push-ups 15 Back Extensions 15 GHD Sit-ups
20081206 Rest Day
20081205 For time: 100 squats 2 muscle-ups 80 squats 4 muscle-ups 60 squats 6 muscle-ups 40 squats 8 muscle-ups 20 squats 10 muscle-ups
20081204 Five rounds for time of: 50 pound dumbbell, walking lunge, 10 alternating steps 50 pound dumbbell, swing, 15 reps
20081203 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20081202 Rest Day
20081201 Shoulder Press 1-1-1-1-1-1-1 reps
20090131 Rest Day
20090130 "Nicole"Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
20090129 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20090128 Thruster 1-1-1-1-1-1-1 reps
20090127 Rest Day
20090126 Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions
20090125 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 SquatsRest precisely three minutes between each round.
20090124 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20090123 Rest Day
20090122 Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 BurpeesLet trailing knee gently kiss the ground on each lunge.
20090121 For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups
20090120 "Mr. Joshua"Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps
20090119 Rest Day
20090118 Hang power clean 1-1-1-1-1-1-1 reps
20090117 Run 10 K
20090116 For time: 10 GHD Sit-ups 10 Hip & Back Extensions 95 pound Thrusters, 30 reps 50 Pull-ups30 GHD Sit-ups 30 Hip & Back Extensions 95 pound Thrusters, 20 reps 35 Pull-ups50 GHD Sit-ups 50 Hip & Back Extensions 95 pound Thrusters, 10 reps 20 Pull-ups
20090115 Rest Day
20090114 Overhead squat 3-3-3-3-3 reps
20090113 For time: 155 pound Power clean 15 reps 30 Ring dips 155 pound Power clean 12 reps 24 Ring dips 155 pound Power clean 9 reps 18 Ring dips 155 pound Power clean 6 reps 12 Ring dips 155 pound Power clean 3 reps 6 Ring dips
20090112 For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling [wmv] [mov] Pull-upsWith an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
20090111 Rest Day
20090110 Run 5 K
20090109 Front Squat 5-5-5-5-5 reps
20090108 Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
20090107 Rest Day
20090106 Complete four rounds for time: Run 400 meters 15 Handstand Push-ups 15 ft Rope Climb, 2 ascents
20090105 Hang power clean 1-1-1-1-1-1-1 reps
20090104 Deadlift 3-3-3-3-3 reps
20090103 Rest Day
20090102 With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20090101 "Murph"For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
20090228 Rest Day
20090227 For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400 meters
20090226 Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups
20090225 Push Jerk 1-1-1-1-1-1-1 reps
20090224 Rest Day
20090223 For time: Row 500 meters 115 pound Push press, 21 reps Row 500 meters 115 pound Push press, 18 reps Row 500 meters 115 pound Push press, 15 reps Row 500 meters 115 pound Push press, 12 reps
20090222 Front squat 3-3-3-3-3 reps
20090221 "Joshie"Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups
20090220 Rest Day
20090219 For time: 50 Ring Dips Run 400 meters 50 Push-ups Run 400 meters 50 Handstand push-ups Run 400 metersPush-ups are honest push-ups. Handstand push-ups are "nose to floor".
20090218 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20090217 Squat clean 1-1-1-1-1-1-1 reps
20090216 Rest Day
20090215 3 rounds for time of: Row 500 meters 21 Burpees Run 400 meters
20090214 Seven rounds for time of: 95 pound Sumo-deadlift high-pull, 10 reps 10 Ring dips
20090213 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20090212 Rest Day
20090211 For time: 45 Double-unders 135 pound Squat clean, 45 reps 45 Ring Dips 45 Double-unders
20090210 Deadlift 1-1-1-1-1-1-1 reps
20090209 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20090208 Rest Day
20090207 Complete as many rounds in 20 minutes as you can of: Row 250 meters Sumo deadlift highpull 95 pounds, 21 reps Pull-ups 15 repsCompare to 040525.
20090206 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20090205 Five rounds for time of: 2 pood Kettlebell swings, 25 reps 25 GHD Sit-ups 25 Back Extensions 25 Knees to Elbows
20090204 Rest Day
20090203 Back Squat 5-5-5-5-5 reps
20090202 30 Muscle-ups for time
20090201 "Kelly"Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
20090331 Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions
20090330 "Nicole"Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
20090329 "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.
20090328 Rest Day
20090327 10 rounds for time of: 10 Pull-ups 10 Ring dips
20090326 Four rounds, each for time of: 800 meter runRest as needed between efforts.
20090325 Front squat 3-3-3-3-3 reps
20090324 Rest Day
20090323 "Karen"For time: 150 Wallball shots, 20 pound ball
20090322 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20090321 For time: 225 pound Deadlift, 21 reps Run 800 meters 225 pound Deadlift, 15 reps Run 800 meters 225 pound Deadlift, 9 reps Run 800 meters
20090320 Rest Day
20090319 Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
20090318 Split Jerk 1-1-1-1-1-1-1 reps
20090317 "Murph"For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
20090316 Rest Day
20090315 "J.T."21-15-9 reps of: Handstand push-ups Ring dips Push-ups
20090314 Five rounds for time of: 155 pound Hang squat clean, 9 reps 15 ft Rope climb, legless, 3 ascents
20090313 Back Squat 3-3-3-3-3 reps
20090312 Rest Day
20090311 Complete as many rounds as you can in thirty minutes of: Five pull-ups Five ring dips 15 Sit-ups
20090310 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20090309 Complete as many rounds as you can in twenty minutes of: 5 Handstand Push-ups 10 L Pull-ups 15 Steps, Walking Lunge
20090308 Rest Day
20090307 Run 5 K
20090306 "Jackie"1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
20090305 Clean and Jerk 1-1-1-1-1-1-1 reps
20090304 Rest Day
20090303 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 SquatsRest precisely three minutes between each round.
20090302 Deadlift 1-1-1-1-1-1-1 reps
20090301 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20090430 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20090429 Rest Day
20090428 Shoulder Press 1-1-1-1-1-1-1 reps
20090427 Five rounds for time of: 95 pound Sumo-deadlift high-pull, 21 reps 21 Ring dips
20090426 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout: Three rounds, 21-15- and 9 reps, for time of: 95 pound Squat snatch Chest to bar Pull-ups
20090425 Rest Day
20090424 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20090423 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20090422 Deadlift 1-1-1-1-1-1-1 reps
20090421 Rest Day
20090420 Back Squat 3-3-3-3-3 reps
20090419 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20090418 For time: 100 Inverted burpees
20090417 Rest Day
20090416 "Danny"Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 30 reps 115 pound Push Press, 20 reps 30 Pull-ups
20090415 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20090414 "DT"Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
20090413 Rest Day
20090412 30 Muscle-ups for time
20090411 Three rounds for time of: Row 500 meters 21 Burpees Run 400 meters
20090410 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20090409 Rest Day
20090408 Run 5 K
20090407 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20090406 Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups
20090405 Rest Day
20090404 Hang power clean and jerk 1-1-1-1-1-1-1 reps
20090403 "Nancy"Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
20090402 Three rounds for time of: 21 L-Pull-ups 15 ft. L-rope climb, 3 ascents
20090401 Rest Day
20090531 Rest Day
20090530 "Kelly"Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
20090529 30 Muscle-ups for time
20090528 Thruster 1-1-1-1-1-1-1 reps
20090527 Rest Day
20090526 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 SquatsRest precisely three minutes between each round.Compare to 090303.
20090525 Run 5 K
20090524 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20090523 Rest Day
20090522 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20090521 "Twins"Two rounds, of each couplet, for time of: 750 meter Row 20 Handstand Push-ups115 pound Thruster, 20 reps 20 L-Pull-ups
20090520 Four rounds for time of: Run 400 meters 50 Squats
20090519 Rest Day
20090518 For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps
20090517 Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted pull-ups, 20 reps
20090516 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20090515 Rest Day
20090514 Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions
20090513 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20090512 Power clean 1-1-1-1-1-1-1 reps
20090511 Rest Day
20090510 Back Squat 5-5-5-5-5 reps
20090509 Four rounds, each for time of: 800 meter runRest as needed between efforts.
20090508 "Grace"135 pound Clean and Jerk, 30 reps
20090507 Rest Day
20090506 Push Jerk 1-1-1-1-1-1-1 reps
20090505 Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
20090504 Front squat 3-3-3-3-3 reps
20090503 Rest Day
20090502 "Hansen"Five rounds for time of: 2 pood Kettlebell swing, 30 reps 30 Burpees 30 Glute-ham sit-ups
20090501 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20090630 "Eva"Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups
20090629 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20090628 Rest Day
20090627 Two rounds of: Right arm barbell push-press 12 reps Left arm deadlift 12 reps Run 800 meters Left arm barbell push-press 12 reps Right arm deadlift 12 reps Run 800 meter
20090626 "Nicole"Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
20090625 Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powerclean, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps
20090624 Rest Day
20090623 Front squat 3-3-3-3-3 reps
20090622 Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Handstand push-ups
20090621 Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
20090620 Rest Day
20090619 Complete as many rounds in 20 minutes as you can of: Handstand push-ups 5 reps Bench press 135 pounds, 10 reps Push press 95 pounds, 15 reps Dips 20 reps
20090618 For time: 50 Wall-ball shots 50 Pull-ups 35 Wall-ball shots 35 Pull-ups 20 Wall-ball shots 20 Pull-upsUse 20 pound medicine ball launched to a target ten feet above the ground.
20090617 Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
20090616 Rest Day
20090615 Run 5 K
20090614 "Nasty Girls"3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps
20090613 Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups
20090612 Rest Day
20090611 Complete as many rounds as possible in 20 minutes of: 115-pound Hang clean, 15 reps 12 Ring dips 21 Sit-ups
20090610 Back Squat 1-1-1-1-1-1-1 reps
20090609 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20090608 Rest Day
20090607 Five rounds for time of: 75 pound Thrusters, 21 reps 21 Double-unders
20090606 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20090605 Deadlift 1-1-1-1-1-1-1 reps
20090604 Rest Day
20090603 For time: Run 800 meters 40 L pull-ups Run 800 meters 40 Strict pull-ups Run 800 meters 40 Kipping pull-ups
20090602 Overhead Squat 5-5-5-5-5 reps.
20090601 "Erin"Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups
20090731 "Nicole"Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
20090730 Rest Day
20090729 Run 10 K
20090728 With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20090727 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20090726 Rest Day
20090725 Complete as many rounds as possible 20 minutes of: 10 Wallball shots, 20 pound ball 10 GHD Sit-ups 10 Back extensions
20090724 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20090723 "DT"Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
20090722 Rest Day
20090721 Deadlift 1-1-1-1-1-1-1 reps
20090720 Run 5 K
20090719 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20090718 Rest Day
20090717 30 Muscle-ups for time
20090716 Hang power clean 1-1-1-1-1-1-1 reps
20090715 "Nancy"5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
20090714 Rest Day
20090713 Thruster 1-1-1-1-1-1-1 reps
20090712 Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions
20090711 Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
20090710 Rest Day
20090709 Four rounds for time of: Run 400 meters 50 Squats
20090708 "Nate"Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
20090707 21-18-15-12-9-6-3 rep rounds of: 185 pound Front squat GHD Sit-up
20090706 Rest Day
20090705 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20090704 "Badger"Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters
20090703 "Randy"75 pound Power snatch, 75 reps for time.
20090702 Rest Day
20090701 Run 10 K
20090831 Rest Day
20090830 Weighted pull-ups 1-1-1-1-1-1-1 reps
20090829 Five rounds for time of: 95 pound Power snatch, 15 reps Run 400 meters
20090828 Overhead Squat 3-3-3-3-3 reps
20090827 Rest Day
20090826 "Nate"Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
20090825 Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps
20090824 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20090823 Rest Day
20090822 Hang power clean 1-1-1-1-1-1-1 reps
20090821 Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups
20090820 "Karen"For time: 150 Wallball shots, 20 pound ball
20090819 Rest Day
20090818 Push Press 1-1-1-1-1-1-1 reps.
20090817 Double-under for 2 minutes Sit-up for 2 minutes Double-under for 90 seconds Sit-up for 90 seconds Double-under for 1-minute Sit-up for 1-minute Double-under for 30 seconds Sit-up for 30 seconds
20090816 "Ryan"Five rounds for time of: 7 Muscle-ups 21 Burpees
20090815 Rest Day
20090814 Front squat 1-1-1-1-1-1-1 reps
20090813 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20090812 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weightSet up three bars and storm through for time.
20090811 Rest Day
20090810 Four rounds, each for time of: 800 meter runRest as needed between efforts.
20090809 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20090808 Deadlift 5-5-5-5-5 reps
20090807 Rest Day
20090806 Three rounds for time of: 21 L-Pull-ups 15 ft. L-rope climb, 3 ascents
20090805 Three rounds for time of: Row 500 meters 21 Burpees Run 400 meters
20090804 "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.
20090803 Rest Day
20090802 "J.T."21-15-9 reps of: Handstand push-ups Ring dips Push-ups
20090801 Back Squat 1-1-1-1-1-1-1 reps
20090930 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20090929 Snatch 1-1-1-1-1-1-1 reps
20090928 Rest Day
20090927 Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps
20090926 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20090925 For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb Squat clean, 2 reps 10 GHD Sit-ups
20090924 Rest Day
20090923 Five rounds for max reps of: Body weight bench press Pull-ups Body weight back squat
20090922 Deadlift 1-1-1-1-1-1-1 reps
20090921 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20090920 Rest Day
20090919 21-18-15-12-9-6-3 rep rounds of: Handstand push-ups L-pull-ups
20090918 Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions
20090917
20090916 Rest Day
20090915 Front squat 3-3-3-3-3 reps
20090914 "Annie"50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups
20090913 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20090912 Rest Day
20090911 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 SquatsRest precisely three minutes between each round.Compare to 090526.
20090910 Push Jerk 3-3-3-3-3 reps
20090909 Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted pull-ups, 20 reps
20090908 Rest Day
20090907 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20090906 6 rounds for time of: Run 400 meters 25 BurpeesSet up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
20090905 Clean and Jerk 1-1-1-1-1-1-1 reps
20090904 Rest Day
20090903 Run 5 K
20090902 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20090901 For time: Row 1000 meters 95 pound barbell Thruster, 21 reps 21 Pull-ups Row 750 meters 95 pound barbell Thruster, 15 reps 15 Pull-ups Row 500 meters 95 pound barbell Thruster, 9 reps 9 Pull-upsIf you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
20091031 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
20091030 Rest Day
20091029 "Annie"50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups
20091028 Back Squat 5-5-5-5-5 reps
20091027 "Nate"Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
20091026 Rest Day
20091025 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20091024 Deadlift 1-1-1-1-1-1-1 reps
20091023 "Tommy V"For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents
20091022 Rest Day
20091021 Four rounds for time of: Walking lunge 50 meters Sit-ups, 50 reps
20091020 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20091019 Weighted pull-ups 1-1-1-1-1-1-1 reps
20091018 Rest Day
20091017 "Tyler"Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps
20091016 For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400 meters
20091015 Five rounds for time of: 135 pound Hang squat clean, 15 reps 30 Push-ups
20091014 Rest Day
20091013 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20091012 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20091011 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20091010 Rest Day
20091009 Run 5 K
20091008 Complete as many rounds in 20 minutes as you can of: Row 250 meters Sumo deadlift highpull 95 pounds, 21 reps Pull-ups 15 reps
20091007 Thruster 1-1-1-1-1-1-1 reps
20091006 Rest Day
20091005 30 Muscle-ups for time
20091004 21-18-15-12-9-6 and 3 rep rounds of: Power clean 95 pounds Sit-ups Back extensions
20091003 For time: Run 800 meters 15 left-legged pistols 15 right-legged pistols 25 sit-ups 12 left-legged pistols 12 right-legged pistols 25 sit-ups 9 right-legged pistols 9 left legged pistols 25 sit-ups Run 800 meters
20091002 Rest Day
20091001 For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents
20091130 Front squat 3-3-3-3-3 reps
20091129 "Joshie"Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups
20091128 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weightSet up three bars and storm through for time.
20091127 Rest Day
20091126 Complete as many rounds as possible 20 minutes of: 15 Double-unders 15 GHD Sit-ups 15 Back extensions
20091125 400 meter Walking lunge
20091124 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20091123 Rest Day
20091122 Complete as many rounds as possible in twenty minutes of: 25 Burpees Body weight back squat, 15 reps
20091121 For time: 21 Handstand push-ups 400 meter Run 21 Weighted pull-ups 15 Handstand push-ups 400 meter Run 15 Weighted Pull-ups 9 Handstand Push-ups 400 meter Run 9 Weighted Pull-ups
20091120 Deadlift 1-1-1-1-1-1-1 reps
20091119 Rest Day
20091118 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20091117 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20091116 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20091115 Rest Day
20091114 Five rounds for time of: 95 pound Push-jerk, 15 reps 15 L pull-ups
20091113 "Eva"Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups
20091112 Clean and Jerk 1-1-1-1-1-1-1 reps
20091111 Rest Day
20091110 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20091109 Run 5 K
20091108 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20091107 Rest Day
20091106 Complete as many rounds in 20 minutes as you can of: 65 pound Power snatch, 12 reps 10 Push-ups
20091105 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20091104 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20091103 Rest Day
20091102 Five rounds for time of: 95 pound Snatch, 3 reps 95 pound Overhead squat, 15 reps Run 400 metersCompare to 060720.
20091101 Four rounds, each for time of: 800 meter runRest as needed between efforts.
20091231 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20091230 Rest Day
20091229 Row 5K
20091228 Snatch 1-1-1-1-1-1-1 reps
20091227 Row 5K
20091226 Rest Day
20091225 Bench Press 1-10-1-20-1-30 reps
20091224 Deadlift 1-10-1-20-1-30 reps
20091223 Front Squat 1-10-1-20-1-30 reps
20091222 Rest Day
20091221 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20091220 Three rounds for time of: 15 foot rope climb, 5 ascents 21 Ring dips 50 Squats
20091219 Five rounds for time of: 135 pound Thruster, 15 reps Run 400 meters
20091218 Rest Day
20091217 Squat clean 1-1-1-1-1-1-1 reps
20091216 For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
20091215 Back Squat 3-3-3-3-3 reps
20091214 Rest Day
20091213 Complete as many rounds as you can in twenty minutes of: Row 500 meters 25 Turkish Get-ups with a 60-pound dumbbell
20091212 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20091211 Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 15 Ring Push-ups Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
20091210 Rest Day
20091209 Run 5K
20091208 For time: Run 800 meters 30 Hip/Back Extensions 30 GHD Sit-ups 30 Hip Extensions 30 Knees to Elbows 30 Back Extensions 30 AbMat Sit-ups
20091207 Split Jerk 1-1-1-1-1-1-1 reps
20091206 Rest Day
20091205 "Lumberjack 20"20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 DB Squat Cleans (45lbs each) Run 400m
20091204 Row 1000 meters Then three rounds, 21, 15, and 9 reps of: GHD Situps Back Extensions
20091203 Complete three rounds for time of: Run 800m 155 pound Power cleans, 21 reps
20091202 Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of: Thrusters right arm Thrusters left arm "One-hand" pull-up right arm (left hand grabs the right wrist) "One-hand" pull-up left arm (right hand grabs the left wrist)
20091201 Rest Day
20100131 Rest Day
20100130 Seven rounds for time of: 95 pound Power snatch, 7 reps 95 pound Snatch balance, 7 reps 95 pound Overhead squat, 7 reps
20100129 10 minutes Handstand push-ups 5 minutes Squats 2 minutes Pull-ups 1 minute Push-ups
20100128 Back Squat 1-1-1-1-1-1-1 reps
20100127 Rest Day
20100126 Clean, 1 rep Bench press, 1 rep Overhead squat, 1 repClean is from the ground, power or squat.
20100125 Five rounds for time of: Row 500 meters 135 pound Thruster, 7 reps
20100124 For time: 225 pound Deadlift, 15 reps 50 Pull-ups 225 pound Deadift, 12 reps 40 Pull-ups 225 pound Deadlift, 9 reps 30 Pull-ups 225 pound Deadlift, 6 reps 20 Pull-ups 225 pound Deadlift, 3 reps 10 Pull-ups
20100123 Rest Day
20100122 Three rounds for time of: 50 Double-unders 50 Back extensions
20100121 3 Rounds for time of: 135 pound Clean and jerk, 10 reps 30 GHD situps
20100120 For time: 100 Burpee pull-upsIdeally, the pull-up bar is one foot above your reach.
20100119 Rest Day
20100118 Deadlift 3-3-3-3-3 reps
20100117 "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.
20100116 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.
20100115 Rest Day
20100114 Three rounds for time of: Walk on hands, 100 feet Hold handstand against wall for two minutes 15 Handstand push-ups
20100113 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20100112 Three rounds for time of: Walking lunge, 50 meters Standing broad-jump, 100 meters Run 200 meters
20100111 Rest Day
20100110 Push Jerk 1-1-1-1-1-1-1 reps
20100109 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20100108 Power clean 1-1-1-1-1-1-1 reps
20100107 Rest Day
20100106 Five rounds for time of: 50 Wall-ball shots with 20-pound ball to ten-foot target 25 Pull-ups
20100105 Five rounds for time of: Run 400 meters 25 GHD Sit-ups 25 Hip Extensions
20100104 Three rounds for time of: 12 Muscle-ups 75 Squats
20100103 Rest Day
20100102 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 SquatsRest precisely three minutes between each round.Compare to 090911.
20100101 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsOR"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
20100228 Rest Day
20100227 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
20100226 Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
20100225 Five rounds for reps of: 1 min Wall ball shots, 20 pound 1 min 15 foot rope climb Run 400m RestStart each round exactly six minutes apart. Your rest period is whatever remains after the run.
20100224 Rest Day
20100223 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20100222 Run or Row 5K
20100221 "Garrett"Three rounds for time of: 75 Squats 25 Ring handstand push-ups 25 L-pull-ups
20100220 Rest Day
20100219 Five rounds for max reps of: 2/3 Body weight thruster Pull-ups
20100218 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weightSet up three bars and storm through for time.
20100217 "Tabata This!"Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
20100216 Rest Day
20100215 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
20100214 Max rounds and reps in eight minutes of: 4 Handstand push-ups 2 pood Kettlebell swing, 8 reps 12 GHD situps
20100213 1 rep-max SnatchTen minute time limit, not including warm up.
20100212 Rest Day
20100211 Five rounds for time of: Row 500 meters 135 pound Power clean, 12 reps 95 pound Thruster, 15 reps
20100210 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
20100209 Resting 60 seconds between sets: Back squat 2-2-2-2-2-2-2-2-2-2
20100208 Rest Day
20100207 "Stephen"30-25-20-15-10-5 rep rounds of: GHD sit-up Back extension Knees to elbow 95 pound Stiff legged deadlift
20100206 Deadlift 5-5-5-5-5-5-5 reps
20100205 21-18-15-12-9-6-3 rep rounds of: 135 pound Sumo deadlift high-pull Pull to inverted hang and lower as slowly as possibleOn SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time. The SDHP is a "pull" that is really a "push." Can you elaborate?
20100204 Rest Day
20100203 "Kelly"Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
20100202 "Griff"For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards
20100201 Five rounds for time of: 155 pound Thruster, 5 reps 5 Muscle-ups Run 400m
20100331 Split Jerk 1-1-1-1-1-1-1 reps
20100330 Seven rounds for time of: 185 pound Front squat, 3 reps 7 L-pull-ups
20100329 Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood
20100328 Rest Day
20100327 Thruster 3-3-3-3-3-3-3
20100326 30 Muscle-ups for time
20100325 Snatch 1-1-1-1-1-1-1 reps
20100324 Rest Day
20100323 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
20100322 Three rounds for time of: 275 pound Deadlift, 10 reps 50 Double-unders
20100321 For time: Row 1K 40 pound Dumbbell snatch, 50 reps Row 750m 40 pound Dumbbell snatch, 35 reps Row 500m 40 pound Dumbbell snatch, 20 repsThese are one-arm squat snatches, alternating arms.
20100320 Rest Day
20100319 With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.Use as many sets in any order each minute as needed.
20100318 Deadlift 1-1-1-1-1-1-1 reps
20100317 "Murph"For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
20100316 Rest Day
20100315 Complete as many rounds in 20 minutes as you can of: 15 Back extensions 15 Knees to elbows 95 pound Overhead squat, 15 reps
20100314 Weighted pull-ups 1-1-1-1-1-1-1 reps
20100313 Complete as many rounds in 20 minutes as you can of: Run 400m 40 Wallball shots, 20 pound ball
20100312 Rest Day
20100311 Three rounds for time of:30 Double-unders 25 L-pull-ups 50 pound dumbbells Squat clean, 20 reps
20100310 Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups
20100309 Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 repsFor the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
20100308 Rest Day
20100307 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20100306 For time: 5 Muscle-ups 95 pound Back squat, 15 reps 10 Muscle-ups 95 pound Back squat, 30 reps 15 Muscle-ups 95 pound Back squat, 45 reps 10 Muscle-ups 95 pound Back squat, 30 reps 5 Muscle-ups 95 pound Back squat, 15 reps
20100305 21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat
20100304 Rest Day
20100303 Shoulder Press 3-3-3-3-3-3-3
20100302 8 rounds of: Run 400 meters Rest 90 seconds
20100301 21-15-9 reps for time of: Deadlift 225 pounds Overhead squat 135 pounds
20100430 For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups
20100429 Rest Day
20100428 Front squat 3-3-3-3-3 reps
20100427 For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees
20100426 For time: 50 Wall ball shots, 20 pound ball 10 Muscle-ups 40 Wall ball shots, 20 pound ball 8 Muscle-ups 30 Wall ball shots, 20 pound ball 6 Muscle-ups 20 Wall ball shots, 20 pound ball 4 Muscle-ups 10 Wall ball shots, 20 pound ball 2 Muscle-ups
20100425 Rest Day
20100424 "Paul"Five rounds for time of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards
20100423 Three rounds for time of: 135 pound Hang power clean, 15 reps 15 Burpees
20100422 Five rounds for load and time of: Back Squat, 3 reps 20 Ring dips
20100421 Rest Day
20100420 Clean one rep every minute on the minute for 15 minutes.
20100419 Three rounds for time of: Walking lunge, 100 ft 50 Squats 25 Back extensions
20100418 Complete as many rounds in 12 minutes as you can of: 50 pound dumbbell Weighted pull-up, 3 reps Sprint 50 meters 3 Ring handstand push-ups
20100417 Rest Day
20100416 Four rounds for time of: Row 500 meters Rest 3 minutes
20100415 "McGhee"Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box
20100414 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20100413 Rest Day
20100412 Snatch balance 1-1-1-1-1-1-1
20100411 "Erin"Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups
20100410 Five rounds for time of: 135 pound Back squat, 20 reps Handstand walk 20 yards
20100409 Rest Day
20100408 "DT"Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
20100407 For time: Row 500 meters 150 Double-unders 50 Burpees
20100406 Overhead Squat 5-5-5-5-5 reps
20100405 Rest Day
20100404 For time: 10 Dumbbell Clean & Jerks 1 Weighted pull-up 9 Dumbbell Clean & Jerks 2 Weighted pull-ups 8 Dumbbell Clean & Jerks 3 Weighted pull-ups 7 Dumbbell Clean & Jerks 4 Weighted pull-ups 6 Dumbbell Clean & Jerks 5 Weighted pull-ups 5 Dumbbell Clean & Jerks 6 Weighted pull-ups 4 Dumbbell Clean & Jerks 7 Weighted pull-ups 3 Dumbbell Clean & Jerks 8 Weighted pull-ups 2 Dumbbell Clean & Jerks 9 Weighted pull-ups 1 Dumbbell Clean & Jerks 10 Weighted pull-upsUse 25, 45, or 65 pound dumbbells. Use one of the C&J; dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
20100403 Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters
20100402 "Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
20100401 Rest Day
20100531 Rest Day
20100530 "The Seven"Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups
20100529 "Arnie"
20100528 "Nutts"For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate
20100527 Rest Day
20100526 Three rounds for time of: 60 seconds L-sit 45 pound barbell Good mornings, 30 reps 60 Abmat sit-ups 25 pound plate Back Extensions, 30 repsFor the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.
20100525 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20100524 Back Squat 5-5-5-5-5 reps
20100523 Rest Day
20100522 "J.T."21-15-9 reps of: Handstand push-ups Ring dips Push-ups
20100521 Four rounds for time of: Run 400 meters 50 Squats
20100520 For Time: 185 pound barbell, Shoulder to overhead, 20 reps 40 BurpeesPartition as needed, any order.
20100519 Rest Day
20100518 "Annie"50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups
20100517 "Tommy V"For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents
20100516 Clean and Jerk 1-1-1-1-1-1-1 reps
20100515 Rest Day
20100514 "Eva"Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups
20100513 "Karen"For time: 150 Wallball shots, 20 pound ball
20100512 Five rounds for time of: 5 Muscle-ups 135 pound Power clean, 10 reps Run 220 meters
20100511 Rest Day
20100510 Seven rounds for time of: 10 Handstand push-ups 45lb dumbbells Squat clean, 10 reps 10 L-pull-ups
20100509 "Jerry"For time: Run 1 mile Row 2K Run 1 mile
20100508 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20100507 Rest Day
20100506 Complete as many rounds in seven minutes as you can of: 95 pound Squat clean, 10 reps 20 Sit-upsThe standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.
20100505 Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squatsIncrease the load each round. Rest as necessary between rounds.
20100504 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 SquatsRest precisely three minutes between each round.
20100503 Rest Day
20100502 21-15-9 reps for time of: 95 pound barbell Squat snatch Chest to bar pull-ups
20100501 Run 5K
20100630 Clean 3-3-3-3-3-3-3 reps
20100629 Set a cone at 20 meters. Five rounds for time of: 185 pound barbell Overhead walk, 40 meters 30 Wallball shots, 20 pound ball 95 pound barbells Farmer carry, 40 metersThe barbells must be turned around the cone.
20100628 Rest Day
20100627 Five rounds for load and time of: Deadlift, 5 reps 5 Ring handstand push-ups
20100626 Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
20100625 Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood
20100624 Rest Day
20100623 Three rounds for time of: 50 pound dumbbell Thruster, 15 reps 30 GHD situps
20100622 "RJ"Five rounds for time of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups
20100621 Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 BurpeesLet trailing knee gently kiss the ground on each lunge.
20100620 Rest Day
20100619 Overhead Squat 1-1-1-1-1-1-1 reps
20100618 Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds
20100617 Three rounds for time of: 10 Muscle-ups 10 Forward rolls 20 One legged squats, alternating Handstand walk 20 yards
20100616 Rest Day
20100615 For time: Row 2K 50 Wall-ball shots, 20 pound ball Row 1K 35 Wall-ball shots, 20 pound ball Row 500 meters 20 Wall-ball shots, 20 pound ball
20100614 For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps
20100613 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20100612 Rest Day
20100611 15 rounds for time of: 5 Pull-ups 10 Push-ups 15 Squats
20100610 Deadlift 5-5-5-5-5 reps
20100609 Complete as many rounds in 12 minutes as you can of: 185 pound Front squat, 5 reps 10 Chest to bar Pull-ups 20 Double-unders
20100608 Rest Day
20100607 Northwest Regional Event 4For time: Row 30 calories 95 pound Thruster, 30 reps 20 foot Rope climb, 3 ascents 30 Kettlebell swings, 1.5 pood Row 20 calories 115 pound Thruster, 20 reps 20 foot Rope climb, 2 ascents 20 Kettlebell swings, 1.5 pood Row 10 calories 135 pound Thruster, 10 reps 20 foot Rope climb, 1 ascent 10 Kettlebell swings, 1.5 pood
20100606 South Central Regional Event 4For time: 10 Muscle-ups 15 Handstand push-ups 155 pound Squat clean, 20 reps Run 550 meters
20100605 Northeast Regional Event 1Three rounds, 21-15- and 9 reps, for time of: 135 pound Overhead squat Chest to bar pull-ups
20100604 Rest Day
20100603 "Randy"75 pound Power snatch, 75 reps for time.
20100602 Four rounds, each for time of: 800 meter runRest as needed between efforts.
20100601 Shoulder Press 5-5-5-5-5 reps
20100731 6 rounds for time of: Run 400 meters 25 BurpeesSet up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
20100730 Rest Day
20100729 "Isabel"For time: Snatch 135 pounds, 30 reps
20100728 Run 5K
20100727 "Roy"Five rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups
20100726 Rest Day
20100725 "Angie"For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
20100724 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20100723 Part A. Three rounds for time of: 30 Push-ups, release hands from floor at the bottom 12' Wall climb 95 pound Overhead squat, 21 reps 12' Wall climb Seven minute time cap. Score time of completion or reps completed within the cap.Rest 30 seconds.Part B. Three rounds for time of: 30 Toes to bar 95 pound Ground to overhead, 21 reps Seven minute time cap. Score time of completion or reps completed within the cap.Rest 30 seconds.Part C. Three rounds for time of: 6 foot Wall jumps with burpee, 5 reps 20 ft Rope Climb, 3 ascents Twelve minute time cap. Score time of completion or reps completed within the cap.
20100722 Rest Day
20100721 Seven rounds for time of: 205 pound Clean, 3 reps 4 Ring handstand push-ups
20100720 Complete as many rounds as possible in seven minutes of: 315 pound Deadlift, 7 reps 20 meter Sprint 14 One legged squats 21 Double-unders 20 meter Sprint
20100719 For time: Run 1200 meters 63 Kettlebell swings, 1.5 pood 36 Pull-ups Run 800 meters 42 Kettlebell swings, 1.5 pood 24 Pull-ups Run 400 meters 21 Kettlebell swings, 1.5 pood 12 Pull-ups
20100718 Rest Day
20100717 "Amanda"Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch
20100716 Deadlift 1-10-1-20-1-30 reps
20100715 For 20 minutes: Run 400 meters Rest precisely the time of the previous run
20100714 Rest Day
20100713 "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.
20100712 "Joshie"Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups
20100711 Five rounds for time of: 135 pound Thruster, 15 reps Run 400 meters
20100710 Rest Day
20100709 "Johnson"Complete as many rounds in 20 minutes as you can of: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps
20100708 Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups
20100707 For time: 225 pound Back squat, 20 reps 40 Toes to bar 60 Kettlebell swings, 2 pood
20100706 Rest Day
20100705 "Luce"Wearing a 20 pound vest, three rounds for time of: 1K Run 10 Muscle-ups 100 Squats
20100704 Bike 30K
20100703 Complete as many rounds in 15 minutes as you can of: 50 pound dumbbell Push jerk, 5 reps 7 Box jumps, 30 inch box
20100702 Rest Day
20100701 Ten rounds for time of: 10 Pull-ups 10 Dips 10 Sit-ups 10 Squats
20100831 Rest Day
20100830 With a 45 pound barbell, 21-15- and 9 reps for time of: Turkish Get-ups, alternating arms Sots press
20100829 Back Squat 3-3-3-3-3 reps
20100828 21-18-15-12-9-6 and 3 rep rounds of: Sumo deadlift high-pull, 75 pounds Push jerk, 75 pounds
20100827 Rest Day
20100826 For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
20100825 "Test 3"Tabata Squat Max reps of Muscle-ups in 4 minutesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
20100824 Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of: 50 Jump and touch 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups
20100823 Rest Day
20100822 400 meter Walking lunge
20100821 30-25-20-15 and 10 rep rounds of: Burpees Box jumps, 24 inch box Toes to bar
20100820 Three rounds for time of: 15 ft Rope Climb, 5 ascents 21 Ring dips 50 Squats
20100819 Rest Day
20100818 "Nate"Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
20100817 15 rounds for distance of: Sprint 20 seconds Rest 40 seconds Start each round at previous round's end point.
20100816 Three rounds for time of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
20100815 Rest Day
20100814 Weighted pull-ups 1-1-1-1-1-1-1 reps
20100813 "Annie"50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups
20100812 "Coe"Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups
20100811 Rest Day
20100810 "ADAMBROWN"Two rounds for time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 reps
20100809 "SQT"Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there and back twice
20100808 Complete as many rounds as possible in 20 minutes of: 185 pound Back squat, 7 reps 45 pound dumbbell Overhead walking lunge, 10 steps (right hand) 7 Burpees 45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
20100807 Rest Day
20100806 Five rounds for time of: 5 Muscle-ups 115 pound Overhead squat, 10 reps 15 Toes to bar 20 GHD Sit-ups
20100805 Three rounds for time of: Row 500 meters 30 Box jumps, 24 inch box 25 Back extensions 205 pound Deadlift, 20 reps
20100804 Snatch, 1 rep Clean and jerk, 1 rep As many rounds and reps as possible in ten minutes of: 55kg Squat clean, 6 reps 12 Pull-ups 24 Double-unders
20100803 Rest Day
20100802 Three rounds for time of: 50 Double-unders 25 Wallball "2-fer-1s", 20 pound ball
20100801 Five rounds for time of: 135 pound Squat clean thruster, 5 reps 10 Chest to bar pull-ups
20100930 "Ryan"Five rounds for time of: 7 Muscle-ups 21 Burpees
20100929 "Jack"Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box
20100928 Rest Day
20100927 Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups
20100926 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.
20100925 "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.
20100924 Rest Day
20100923 Shoulder Press 3-3-3-3-3-3-3
20100922 For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents
20100921 "Michael"Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
20100920 Rest Day
20100919 Complete five rounds of: Deadlift, 3 reps Max rep Handstand push-ups
20100918 Four rounds for time of: Row 500 meters Rest 3 minutes
20100917 Three rounds, 9-6-and 3 reps, for time of: 165 pound barbell Thrusters Muscle-Up
20100916 Rest Day
20100915 "Kelly"Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
20100914 Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 15 Ring Push-ups Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
20100913 Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters 45 pound weighted Pull-upsFor weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
20100912 Rest Day
20100911 "The Seven"Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups
20100910 "Helton"Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees
20100909 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20100908 Rest Day
20100907 Five rounds for time of: Row 250 meters 135 pound Front squat, 10 reps 15 GHD Sit-ups 20 Box jumps, 24 inch box
20100906 Overhead Squat 3-3-3-3-3 reps
20100905 "Severin"50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5KIf you've got a twenty pound vest or body armor, wear it.
20100904 Rest Day
20100903 "Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weightSet up three bars and storm through for time.
20100902 Split Jerk 1-1-1-1-1-1-1 reps
20100901 Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps
20101031 155 pound Squat Clean and Jerk, 30 repsThe barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
20101030 Rest Day
20101029 Complete as many rounds as possible 20 minutes of: 10 Wallball shots, 20 pound ball 10 GHD Sit-ups 10 Back extensions
20101028 Run 5K
20101027 Complete as many rounds as possible 20 minutes of: 95 pound Squat snatch, 10 reps 10 Ring dips 10 Knees to elbows
20101026 Rest Day
20101025 Ten rounds for load and time of: 1 Clean and Jerk 5 Pull-ups 10 Push-ups 15 Squats
20101024 21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat
20101023 Seven rounds for time of: 10 Wallball shots, 20 pound ball 10 Pull-ups
20101022 Rest Day
20101021 "Brenton"Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feetDo three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
20101020 Thruster 1-1-1-1-1-1-1 reps
20101019 "Bulger"Ten rounds for time of: Run 150 meters 7 Chest to bar pull-ups 135 pound Front squat, 7 reps 7 Handstand push-ups
20101018 Rest Day
20101017 "Forrest"Three rounds for time of: 20 L-pull-ups 30 Toes to bar 40 Burpees Run 800 metersGraham Holmberg 32:15, Kim Malz 32:44.
20101016 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20101015 Three rounds for time of: 135 pound Hang power clean, 15 reps 15 Burpees
20101014 Rest Day
20101013 For time: 50 Wall ball shots, 20 pound ball 10 Muscle-ups 40 Wall ball shots, 20 pound ball 8 Muscle-ups 30 Wall ball shots, 20 pound ball 6 Muscle-ups 20 Wall ball shots, 20 pound ball 4 Muscle-ups 10 Wall ball shots, 20 pound ball 2 Muscle-ups
20101012 Snatch balance 1-1-1-1-1-1-1
20101011 "Tabata This!"Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
20101010 Rest Day
20101009 Handstand walk 100 metersIf you fall, restart at the point of contact furthest from the finish.
20101008 Front squat 1-1-1-1-1-1-1 reps
20101007 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups
20101006 Rest Day
20101005 Resting 60 seconds between sets: Bench press 2-2-2-2-2-2-2-2-2-2
20101004 For time: 95 pound Back squat, 50 reps 15 ft Rope Climb, 5 ascents 115 pound Back squat, 40 reps 15 ft Rope Climb, 4 ascents 135 pound Back squat, 30 reps 15 ft Rope Climb, 3 ascents 155 pound Back squat, 20 reps 15 ft Rope Climb, 2 ascents 175 pound Back squat, 10 reps 15 ft Rope Climb, 1 ascent
20101003 "Jerry"For time: Run 1 mile Row 2K Run 1 mile
20101002 Rest Day
20101001 Snatch, 1 rep Clean and jerk, 1 rep As many rounds and reps as possible in ten minutes of: 55kg Squat clean, 6 reps 12 Pull-ups 24 Double-unders
20101130 "Thompson"10 rounds for time of: 15 ft Rope Climb, 1 ascent 95 pound Back squat, 29 reps 135 pound barbells Farmer carry, 10 metersBegin the rope climbs seated on the floor.
20101129 Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters
20101128 Tabata Weighted pull-up, 30 pound dumbbell Rest 1 minute Tabata Weighted squat, 45 pound plate Rest 1 minute Tabata Weighted ring dip, 30 pound dumbbell Rest 1 minute Tabata Deadlift, 165 pound barbelllThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.
20101127 Rest Day
20101126 "Diane"21-15-9 reps of: 225 pound Deadlift Handstand push-ups
20101125 "Helen"Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
20101124 "Jackie"1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
20101123 Rest Day
20101122 Push press 3-3-3-3-3-3-3 reps
20101121 "Collin"Six rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps
20101120 Seven rounds for time of: 5 Handstand push-ups 185 pound Deadlift, 10 reps 10 Chest to bar pull-ups 20 Double-unders
20101119 Rest Day
20101118 Hang power clean 3-3-3-3-3-3-3 reps
20101117 Complete as many rounds as possible in 20 minutes of: 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold
20101116 Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
20101115 Rest Day
20101114 Complete as many rounds as possible in 12 minutes of: 400 meter run 5 DeadliftsRob Orlando 405lbs, 5 rounds + 3 deads. Tim Burke 405lbs, 5 rounds + 300m. Pat Sherwood 405lbs, 5 rounds + 100m. Kevin Montoya 345-415lbs, 5 rounds. Rebecca Voigt 285lbs, nearly 5 rounds. E.C. Synkowski 195lbs, 4 rounds + 300m. Dave Lipson 500lbs, 4 rounds.
20101113 "Blake"Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups
20101112 "Nancy"5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
20101111 Rest Day
20101110 Max rounds and reps in eight minutes of: 4 Handstand push-ups 2 pood Kettlebell swing, 8 reps 12 GHD situps
20101109 Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
20101108 Three rounds for time of: 30 Kettlebell swings, 1.5 pood 25 Wall ball shots, 20 pound ball 20 Pull-ups
20101107 Rest Day
20101106 Complete as many rounds as possible in 12 minutes of: 35 pound dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent
20101105 "Lumberjack 20"20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 DB Squat Cleans (45lbs each) Run 400m
20101104 Snatch one rep every minute on the minute for 15 minutes.
20101103 Rest Day
20101102 "Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 SquatsRest precisely three minutes between each round.
20101101 Five rounds for time of: 3 Muscle-up Handstand push-ups 10 Burpee pull-upsIdeally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
20101231 "Murph"For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
20101230 "Nate"Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
20101229 Rest Day
20101228 Seven rounds for time of: 185 pound Front squat, 3 reps 7 L-pull-ups
20101227 Split Jerk 1-1-1-1-1-1-1 reps
20101226 "Bull"Two rounds for time of: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile
20101225 Rest Day
20101224 "DT"Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
20101223 Tabata "Bottom to Bottom" Squat Run 1 mileClock starts for run on rising from last squat.The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
20101222 "Randy"75 pound Power snatch, 75 reps for time.
20101221 Rest Day
20101220 Back Squat 3-3-3-3-3 reps
20101219 "Nutts"For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate
20101218 Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Ring Dips 95 pound Overhead squat, 15 reps
20101217 Rest Day
20101216 Three rounds of: 10 Weighted pull-ups 30 Back extensions
20101215 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
20101214 Three rounds of: 10 Deadlifts 30 GHD situps
20101213 Rest Day
20101212 "Whitten"Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball
20101211 "Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
20101210 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
20101209 Rest Day
20101208 Three rounds for time of: Run 400 meters 15 Pull-ups 50 Squats 15 Pull-ups
20101207 Resting 60 seconds between sets: Deadlift 2-2-2-2-2-2-2-2-2-2
20101206 21-18-15-12-9 rep rounds of: 115 pound Power snatch Wallball shots, 20 pound ball Knees to elbows
20101205 Rest Day
20101204 Clean, 1 rep Bench press, 1 rep Overhead squat, 1 repClean is from the ground, power or squat.
20101203 Three rounds for time of: 10 Muscle-ups 10 Forward rolls 20 One legged squats, alternating Handstand walk 20 yards
20101202 Five rounds for time of: Row 500 meters 135 pound Thruster, 7 reps
20101201 Rest Day
20110131 For time: 225 pound Deadlift, 21 reps 400 meter Run 225 pound Deadlift, 18 reps 400 meter Run 225 pound Deadlift, 15 reps 400 meter Run 225 pound Deadlift, 12 reps 400 meter Run
20110130 Rest Day
20110129 For time: 20 inch Box jump, 50 reps Rope climb, 5 ascents 1.5 pood Kettlebell swing, 50 reps 50 sit-ups 40 pound dumbbell Hang power clean, 50 reps 800 meter Run 50 Back extensions
20110128 Clean 3-3-3-3-3-3-3 reps
20110127 "Holbrook"Ten rounds, each for time of: 115 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute
20110126 Rest Day
20110125 Three rounds for time of: 12 Muscle-ups 75 Squats
20110124 Three rounds for time of: Run 800 meters Rest 2 minutes
20110123 Three rounds for time of: 275 pound Deadlift, 10 reps 50 Double-unders
20110122 Rest Day
20110121 For time: 21 L-pull-ups 20 One legged squats, alternating legs 18 L-pull-ups 16 One legged squats, alternating legs 15 L-pull-ups 12 One legged squats, alternating legs 12 L-pull-ups 8 One legged squats, alternating legs
20110120 Snatch 1-1-1-1-1-1-1 reps
20110119 Five rounds for time of: Run 400 meters 20 Burpees 15 Two-hand dumbbell Bent over row, 50 pounds each
20110118 Rest Day
20110117 Five rounds of: 15' Rope climb, max reps in 3 minutes
20110116 "CrossFit Total"Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
20110115 "Elizabeth"21-15-9 reps of: Clean 135 pounds Ring dips
20110114 Rest Day
20110113 Five rounds of: 20 GHD Sit-ups 5 Push jerk
20110112 Complete as many rounds as possible in 15 minutes of: Row 250 meters 25 Push-ups
20110111 Three rounds for time of: 6 Muscle-ups 30 Wallball shots, 20 pound ball 12 Handstand push-ups 135 pound Power clean, 15 reps
20110110 Rest Day
20110109 Weighted pull-ups 1-1-1-1-1-1-1 reps
20110108 Five rounds for time of: 10 Wall climbs 10 Toes to bar 20 Box jumps, 24" boxFor the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
20110107 "Rankel"Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters
20110106 Rest Day
20110105 "Fran"Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
20110104 Front squat 3-3-3-3-3 reps
20110103 3 rounds for time of: Run 400 meters 30 Overhead squats, 75 pounds 21 Pull-ups
20110102 Rest