081031

Friday, October 31

Weighted Pullups 1-1-1-1-1-1-1 reps

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

081029

Wednesday, October 29

Tabata interval of each:
Row/bike
Walking Lunge
Ball Slam
Jumping Pullup
Burpee

081028

Tuesday, October 28

700m Row
1.5 mile Bike
500m Row
1 mile Bike
300m Row
o.5 mile Bike

081027

Monday, October 27

"Murph"
1 Mile run
100 Pullups
200 Pushups
300 Squats
1 Mile run

081026

Sunday, October 26

Deadlift 1-1-1-1-1-1-1 reps

081025

Saturday, October 25

"Lynne"
5 rounds for max reps of:
Bench Press
Pullups

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

081023

Thursday, October 23

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

081021

Tuesday, October 21

5 Rounds for time of:
Run 400 meters
21 Sumo deadlift high pull
21 Thruster

081020

Monday, October 20

Crossfit Total:
Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep

081019

Sunday, October 18

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 pullups
10 pushups
15 squats

081018

Saturday, October 18

7 rounds of:
21 Shoulder press
21 Back extensions

081017

Friday, October 17

30 Floors, stairmaster
40 Muscle-ups
100 Burpees

081016

Thursday, October 16

4 rounds for time of:

Row 1000m

Rest 4 minutes

081015

Wednesday, October 15

"Clean and Jerk in Parts"

5 rounds for time of:
15 deadlifts
12 hang power cleans
9 front squats
6 push jerks

All done with the same bar.

081014

Tuesday, October 14

Tabata Cardio:
Treadmill
Bike
Stairmaster
Rower

081013

Monday, October 13

"Barbara"
5 rounds each for time of:
20 pullups
30 pushups
40 situps
50 squats

Rest precisely 3 minutes between rounds

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.

081010

Friday, October 10

"Fran"
21-15-9 reps of:
Thruster
Pullups

081009

Thursday, October 9

"3-D"
7 rounds:
15 Double unders
15 Deadlifts
15 Dumbell Swings

081008

Wednesday, October 8

Push Jerk 3-3-3-3-3-3-3

081007

Tuesday, October 7

Row 5k

or

Row 500m
50 situps
Row 1000m
50 situps
Row 2000m
50 situps

081006

Monday, October 6

3 Rounds:
7 Med ball cleans
7 Pullups

800 Meter run

3 Rounds:
7 Med ball cleans
7 Pullups

081005

Sunday, October 5

Back Squat 3-3-3-3-3-3-3

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

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.

081002

Thursday, October 2

Press 5-3-3-2-2-1-1-1

081001

Wednesday, October 1

"Karen"
150 Wallball Shots