For time:
20 Handstand Pushups
30 Pullups
40 Dumbbell Swings
50 Situps60 Burpees
081231
Wednesday, December 31
"Be a Gymnast"
Rotate between the following stations ever 3 minutes.
Choose challenging exercises at each station.
Rings
Tumbling
Run & Jump
Handstand
High Bar
"Be a Gymnast"
Rotate between the following stations ever 3 minutes.
Choose challenging exercises at each station.
Rings
Tumbling
Run & Jump
Handstand
High Bar
081229
Monday, December 29
5 rounds for time of:
10 Deadlifts
20 Pushups
30 Box jumps
40 Situps
Rest 2 minutes between rounds
5 rounds for time of:
10 Deadlifts
20 Pushups
30 Box jumps
40 Situps
Rest 2 minutes between rounds
081227
Saturday, December 27
For time:
Row 750 meters
Bike 1.5 miles
Row 500 meters
Bike 1 mile
Row 250 meters
Bike 0.5 mile
For time:
Row 750 meters
Bike 1.5 miles
Row 500 meters
Bike 1 mile
Row 250 meters
Bike 0.5 mile
081225
Thursday, December 25
Practice handstand for 10 minutes
Practice L sit for 10 minutes
Practice Rings for 10 minutes
Practice handstand for 10 minutes
Practice L sit for 10 minutes
Practice Rings for 10 minutes
081224
Wednesday, December 24
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
081222
Monday, December 22
Complete 4 rounds, each for time of:
Run 800 meters
Rest as needed between rounds
Complete 4 rounds, each for time of:
Run 800 meters
Rest as needed between rounds
081220
Saturday, December 20
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip extensions
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip extensions
081219
Friday, December 19
Max Rounds in 15 minutes of:
10 One-legged squats
10 Muscle-ups
10 Dumbbell Swings
10 Box Jumps
10 Pushups
Max Rounds in 15 minutes of:
10 One-legged squats
10 Muscle-ups
10 Dumbbell Swings
10 Box Jumps
10 Pushups
081217
Wednesday, December 17
1-4 rounds of:
5:00 Stationary Bike
5:00 Ring Pushups / Ring Rows
5:00 Situps / Back Extensions
1-4 rounds of:
5:00 Stationary Bike
5:00 Ring Pushups / Ring Rows
5:00 Situps / Back Extensions
081213
Saturday, Decemeber 13
5 rounds for time of:
40# Dumbbell Walking lunge, 10 steps
40# Dumbbell Swing, 15 reps
5 rounds for time of:
40# Dumbbell Walking lunge, 10 steps
40# Dumbbell Swing, 15 reps
081209
Tuesday, December 9
With a running clock, do one pullup the first minute, two pullups the second minute, three pullups the third minute, continuing as long as you are able.
With a running clock, do one pullup the first minute, two pullups the second minute, three pullups the third minute, continuing as long as you are able.
081207
Sunday, December 7
Set some personal records
Do the most pushups, situps, squats you've ever done.
Run 5k, Row 2k, or Bike 10 miles faster than before.
Choose a task and give it your all, then choose another.
Set some personal records
Do the most pushups, situps, squats you've ever done.
Run 5k, Row 2k, or Bike 10 miles faster than before.
Choose a task and give it your all, then choose another.
081205
Friday, December 5
3 rounds for time of:
21 Knees to elbows
21 Dumbbell Swing
21 Pushup
21 Towel Pullup
21 Box Jump
21 Back Extension
21 Steps, Walking lunge
3 rounds for time of:
21 Knees to elbows
21 Dumbbell Swing
21 Pushup
21 Towel Pullup
21 Box Jump
21 Back Extension
21 Steps, Walking lunge
081203
Wednesday, December 3
"Crazy Lady" from Crossfit Sparta
15-14-13-12-11-10 reps of:
Dumbbell Swing
Mountain Climber
Squat
Burpee
Push Press
Run 200 meters
"Crazy Lady" from Crossfit Sparta
15-14-13-12-11-10 reps of:
Dumbbell Swing
Mountain Climber
Squat
Burpee
Push Press
Run 200 meters
081130
Sunday, November 30
"Mr. Joshua"
5 rounds for time of:
Run 400 meters
30 Glute-ham Situps
15 Deadlifts
"Mr. Joshua"
5 rounds for time of:
Run 400 meters
30 Glute-ham Situps
15 Deadlifts
081127
Thursday, November 27
Happy Thanksgiving!
Max rounds in 24 hours of:
Eat delicious food
Go for a long walk
Happy Thanksgiving!
Max rounds in 24 hours of:
Eat delicious food
Go for a long walk
081125
Tuesday, November 25
Practice Handstand for 10 minutes
Practice L sit for 10 minutes
Practice Ring work for 10 minutes
Be an olympic gymnast
Practice Handstand for 10 minutes
Practice L sit for 10 minutes
Practice Ring work for 10 minutes
Be an olympic gymnast
081124
Monday, November 24
3 rounds of:
7 med ball cleans
7 pullups
800 meter run
3 rounds of:
7 med ball cleans
7 pullups
3 rounds of:
7 med ball cleans
7 pullups
800 meter run
3 rounds of:
7 med ball cleans
7 pullups
081118
Tuesday, November 18
Another "300" Workout
25 Pullups
50 Overhead Squats
50 Dips
50 Steps, Walking lunge
50 Weighted Situps
50 Dumbbell Swings
25 Pullups
Another "300" Workout
25 Pullups
50 Overhead Squats
50 Dips
50 Steps, Walking lunge
50 Weighted Situps
50 Dumbbell Swings
25 Pullups
081117
Monday, November 17
The "300" workout
25 Pullups
50 Deadlifts
50 Pushups
50 Box Jumps
50 Floor Wipers
50 One-arm Clean and Press
25 Pullups
The "300" workout
25 Pullups
50 Deadlifts
50 Pushups
50 Box Jumps
50 Floor Wipers
50 One-arm Clean and Press
25 Pullups
081117
Sunday, November 17
With a continuously running clock, do one pullup the first minute, two pullups the second minute, three pullups the third minute...Can you make it 10, 20, 30 minutes?
With a continuously running clock, do one pullup the first minute, two pullups the second minute, three pullups the third minute...Can you make it 10, 20, 30 minutes?
081110
Monday, November 11
"Fight Gone Bad"
3 Rounds for reps of:
Wallball
Sumo deadlift high pull
Box Jumps
Push Press
Row
Begin a running clock. Perform the first exercise for 1 minute then immediately switch to the next exercise. Rest 1 minute between rounds.
"Fight Gone Bad"
3 Rounds for reps of:
Wallball
Sumo deadlift high pull
Box Jumps
Push Press
Row
Begin a running clock. Perform the first exercise for 1 minute then immediately switch to the next exercise. Rest 1 minute between rounds.
081108
Saturday, November 8
10 Thrusters
50 Double unders
8 Thrusters
40 Double unders
6 Thrusters
30 Double unders
4 Thrusters
20 Double unders
2 Thrusters
10 Double unders
10 Thrusters
50 Double unders
8 Thrusters
40 Double unders
6 Thrusters
30 Double unders
4 Thrusters
20 Double unders
2 Thrusters
10 Double unders
081106
Thursday, November 6
75 Pushups
50 Sumo deadlift high-pulls
50 Ring dips
30 Pullups
25 Handstand pushups
75 Pushups
50 Sumo deadlift high-pulls
50 Ring dips
30 Pullups
25 Handstand pushups
081105
Wednesday, November 5
2 rounds for time of:
3 Overhead squat
Max pushups
3 Overhead squat
Max pullups
3 Overhead squat
Max situps in 60 seconds
2 rounds for time of:
3 Overhead squat
Max pushups
3 Overhead squat
Max pullups
3 Overhead squat
Max situps in 60 seconds
081101
Saturday, November 1
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
081030
Thursday, October 30
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
081029
Wednesday, October 29
Tabata interval of each:
Row/bike
Walking Lunge
Ball Slam
Jumping Pullup
Burpee
Tabata interval of each:
Row/bike
Walking Lunge
Ball Slam
Jumping Pullup
Burpee
081024
Friday, October 24
12 Clean and Jerk
0:15 L
10 Clean and Jerk
0:30 L
8 Clean and Jerk
0:45 L
6 Clean and Jerk
1:00 L
12 Clean and Jerk
0:15 L
10 Clean and Jerk
0:30 L
8 Clean and Jerk
0:45 L
6 Clean and Jerk
1:00 L
081023
Thursday, October 23
Row 1000 meters
25 Double unders
Row 750 meters
50 Double unders
Row 500 meters
100 Double unders
Row 1000 meters
25 Double unders
Row 750 meters
50 Double unders
Row 500 meters
100 Double unders
081022
Wednesday, October 22
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 handstand pushups
10 1-leg squats
15 pullups
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 handstand pushups
10 1-leg squats
15 pullups
081019
Sunday, October 18
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 pullups
10 pushups
15 squats
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 pullups
10 pushups
15 squats
081011
Saturday, October 11
"Sprints"
4 rounds for time of:
RUN 400 meters
rest 2 minutes
You can sub bike 0.5 miles or row 500m. These are short all-out efforts.
"Sprints"
4 rounds for time of:
RUN 400 meters
rest 2 minutes
You can sub bike 0.5 miles or row 500m. These are short all-out efforts.
081006
Monday, October 6
3 Rounds:
7 Med ball cleans
7 Pullups
3 Rounds:
7 Med ball cleans
7 Pullups
800 Meter run
3 Rounds:
7 Med ball cleans
7 Pullups
081004
Saturday, October 4
5 Box Jumps
10 Pushups
15 Overhead Squats
20 Box Jumps
25 Pushups
30 Overhead Squats
35 Box Jumps
40 Pushups
45 Overhead Squats
5 Box Jumps
10 Pushups
15 Overhead Squats
20 Box Jumps
25 Pushups
30 Overhead Squats
35 Box Jumps
40 Pushups
45 Overhead Squats
081003
Friday, October 3
Set some Personal Records.
Do the most pushups, pullups, situps you've ever done. Try to reach your peak on a deadlift, 400 meter run, or 5k row. Whatever you want, just test your limits.
Set some Personal Records.
Do the most pushups, pullups, situps you've ever done. Try to reach your peak on a deadlift, 400 meter run, or 5k row. Whatever you want, just test your limits.
080930
Tuesday, September 30
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
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
080929
Monday, September 29
For time:
500m Row
25 Double unders, jump rope
30 Box Jump
35 Sumo Deadlift Highpull
40 Dips
45 Steps, walking lunge
50 Back Extensions
55 Situps
60 Jumping Squats
For time:
500m Row
25 Double unders, jump rope
30 Box Jump
35 Sumo Deadlift Highpull
40 Dips
45 Steps, walking lunge
50 Back Extensions
55 Situps
60 Jumping Squats
080922
Monday, September 22
"Tabata This"
Tabata interval of each exercise followed by one minute rest
Squat
Row
Pullup
Sit-up
Pushup
"Tabata This"
Tabata interval of each exercise followed by one minute rest
Squat
Row
Pullup
Sit-up
Pushup
080917
Wednesday, September 17
"Fran"
21-15-9 reps of:
Squat Thruster
Pullup
Done 21 thrusters, 21 pullups, 15 thrusters...
"Fran"
21-15-9 reps of:
Squat Thruster
Pullup
Done 21 thrusters, 21 pullups, 15 thrusters...
080915
Monday, September 15
"Filthy 50"
50 Box Jump
50 Jumping Pullup
50 Dumbell Swing
50 Steps Walking Lunge
50 Knees to Elbow
50 Push Press
50 Good Morning
50 Wall Ball
50 Burpee
50 Jump Rope, Double Under
"Filthy 50"
50 Box Jump
50 Jumping Pullup
50 Dumbell Swing
50 Steps Walking Lunge
50 Knees to Elbow
50 Push Press
50 Good Morning
50 Wall Ball
50 Burpee
50 Jump Rope, Double Under
080912
Friday, September 12
40 Overhead squats
10 L pullups
30 Overhead squats
30 L pullups
20 Overhead squats
50 L pullups
40 Overhead squats
10 L pullups
30 Overhead squats
30 L pullups
20 Overhead squats
50 L pullups
080910
Wednesday, September 10
5 rounds of:
Bench Press (body weight)
Pullups
Squat (body weight)
Body weight is very ambitious, use a weight that you can perform between 5-15 reps. Take at any pace, rest when needed.
5 rounds of:
Bench Press (body weight)
Pullups
Squat (body weight)
Body weight is very ambitious, use a weight that you can perform between 5-15 reps. Take at any pace, rest when needed.
080909
Tuesday, September 9
"Fran"
21-15-9 reps of:
Thrusters
Pullups
Done 21 thrusters, then 21 pullups, 15 thrusters...
"Fran"
21-15-9 reps of:
Thrusters
Pullups
Done 21 thrusters, then 21 pullups, 15 thrusters...
080908
Monday, September 9
"Fight Gone Bad"
Three rounds of:
Wall Ball
Sumo deadlift high-pull
Box Jump
Push-press
Row
Move from each of five stations after a minute. The clock is continually running. Rest 1 minute after each round.
"Fight Gone Bad"
Three rounds of:
Wall Ball
Sumo deadlift high-pull
Box Jump
Push-press
Row
Move from each of five stations after a minute. The clock is continually running. Rest 1 minute after each round.
080905
Friday, September 5
Every minute on the minute do:
5 pullups
10 pushups
15 squats
Can you last 10 minutes? 20? 30? If you can not keep up reduce the number of repetitions for each exercise and continue.
Every minute on the minute do:
5 pullups
10 pushups
15 squats
Can you last 10 minutes? 20? 30? If you can not keep up reduce the number of repetitions for each exercise and continue.
080904
Thursday, September 4
Deadlift 3-3-3-3-3 Reps
Back must be straight for all lifts. Build up to your 3 repitition max weight.
Deadlift 3-3-3-3-3 Reps
Back must be straight for all lifts. Build up to your 3 repitition max weight.
080903
Wednesday, September 3
Back Squat 3-3-3-3-3 Reps
This is a heavy lifting day. Increase weight until you reach a 3 repetition maximum.
Back Squat 3-3-3-3-3 Reps
This is a heavy lifting day. Increase weight until you reach a 3 repetition maximum.
080902
Tuesday, September 2
5 rounds for time of:
10 Pushups
5 Shoulder presses (choose a challenging weight)
5 rounds for time of:
10 Pushups
5 Shoulder presses (choose a challenging weight)
080827
Wednesday August 27
For time:
20 handstand pushups
30 pullups
40 dumbbell swings
50 situps
60 burpees
For time:
20 handstand pushups
30 pullups
40 dumbbell swings
50 situps
60 burpees
Subscribe to:
Posts (Atom)