"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Tuesday 090929-MGM
For time:
Run 400 meters
100 Sit-ups
400 Singles
Run 400 meters
75 Sit-ups
300 Singles
Run 400 meters
50 Sit-ups
200 Singles
Run 400 meters
25 Sit-ups
100 Singles
Run 400 meters
Run 400 meters
100 Sit-ups
400 Singles
Run 400 meters
75 Sit-ups
300 Singles
Run 400 meters
50 Sit-ups
200 Singles
Run 400 meters
25 Sit-ups
100 Singles
Run 400 meters
Monday 090928-WWGG
Shoulder Press
3-3-3
Thruster
3-3-3
Ring Pushups
3 x Max Rep
Handstand Pushups
2 x Max Rep
2 x Max Hold
3-3-3
Thruster
3-3-3
Ring Pushups
3 x Max Rep
Handstand Pushups
2 x Max Rep
2 x Max Hold
Saturday 090926-GG
5 rounds:
Max Rep Pull-ups
Max Rep Ring Dips
Rest as needed. Post reps of each round and total reps.
Max Rep Pull-ups
Max Rep Ring Dips
Rest as needed. Post reps of each round and total reps.
Friday 090918-MGM; WWW; GGG
"D-DAY"
WOD 1 (8:45am):
For time:
Row 1500 meters
30 Burpees
Run 1 mile
Row 1000 meters
20 Burpees
Run 800 meters
Row 500 meters
10 Burpees
Run 400 meters
WOD 2 (2:00pm):
“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
WOD 3 (7:00pm):
“Barbara”
5 rounds, each for time:
20 Pull-ups
30 Pushups
40 Sit-ups
50 Squats
WOD 1 (8:45am):
For time:
Row 1500 meters
30 Burpees
Run 1 mile
Row 1000 meters
20 Burpees
Run 800 meters
Row 500 meters
10 Burpees
Run 400 meters
WOD 2 (2:00pm):
“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
WOD 3 (7:00pm):
“Barbara”
5 rounds, each for time:
20 Pull-ups
30 Pushups
40 Sit-ups
50 Squats
Monday, September 14
"Nicole"
As many rounds and reps as possible in 20 minutes:
Run 400 meters
Max Rep Pull-ups
Post number of rounds and total amount of pull-ups.
As many rounds and reps as possible in 20 minutes:
Run 400 meters
Max Rep Pull-ups
Post number of rounds and total amount of pull-ups.
Saturday 090912-WG
The goal is for both athletes to individually complete 200 kettlebell swings (1.5 pood) and 200 sit-ups. One starts with swings while the other starts with sit-ups. They will spend one minute on an exercise and rotate. If an athlete completes 200 reps of one exercise before the other, burpees take the place of that completed exercise. This is a head-to-head race. 3...2...1...GO!
Friday 090911-GG
"Brian's Revenge"
For time:
100 Squats
21 Handstand Pushups
100 Squats
15 Handstand Pushups
100 Squats
9 Handstand Pushups
For time:
100 Squats
21 Handstand Pushups
100 Squats
15 Handstand Pushups
100 Squats
9 Handstand Pushups
Saturday 090905-GM
Partner WOD:
The goal is to complete 200 pull-ups combined between the two of you. One athlete will run 200 meters while the other does pull-ups until he/she gets back from the run.
The goal is to complete 200 pull-ups combined between the two of you. One athlete will run 200 meters while the other does pull-ups until he/she gets back from the run.
Friday 090904-GW
"The Smoking Gun"
7 rounds for time:
1 Burpee Deadlift
1 Burpee Power Clean
1 Burpee Squat Clean
1 Burpee Squat Clean & Jerk
**The workout is performed with one bar. The prescribed weight is 185 lbs for men/120 lbs for women. The athlete must hold onto the bar throughout the entirety of each round, if he/she lets go, the round starts over.
7 rounds for time:
1 Burpee Deadlift
1 Burpee Power Clean
1 Burpee Squat Clean
1 Burpee Squat Clean & Jerk
**The workout is performed with one bar. The prescribed weight is 185 lbs for men/120 lbs for women. The athlete must hold onto the bar throughout the entirety of each round, if he/she lets go, the round starts over.
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