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
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