SWOD
Squat Clean
Find 1RM
5 rounds for time:
10 Walking Lunges (1.5/1 pood)
15 Kettlebell Swings (1.5/1 pood)
BWOD
Back Squat
5-5-5
5 rounds for time:
10 Walking Lunges (1.5/1 pood)
15 Kettlebell Swings (1.5/1 pood)
Tuesday 091124-MG
"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 to comments.
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 to comments.
Monday 091123-W GW; W GWG
SWOD
Squat Snatch
Find 1RM
21-18-15-12-9-6-3 for time:
Burpees
Kettlebell Swings (1.5/1 pood)
BWOD
Back Squat
3-3-3
As many rounds as possible in 10 minutes:
5 Burpees
10 Kettlebell Swings (1.5/1 pood)
15 Sit-ups
Squat Snatch
Find 1RM
21-18-15-12-9-6-3 for time:
Burpees
Kettlebell Swings (1.5/1 pood)
BWOD
Back Squat
3-3-3
As many rounds as possible in 10 minutes:
5 Burpees
10 Kettlebell Swings (1.5/1 pood)
15 Sit-ups
Saturday 091121-GGGG
"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.
Post total reps from all 32 intervals to comments.
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.
Post total reps from all 32 intervals to comments.
Wednesday 091118-WG
"Josh"
For time:
21 Overhead Squats (95/65)
42 Pull-ups
15 Overhead Squats (95/65)
30 Pull-ups
9 Overhead Squats (95/65)
18 Pull-ups
For time:
21 Overhead Squats (95/65)
42 Pull-ups
15 Overhead Squats (95/65)
30 Pull-ups
9 Overhead Squats (95/65)
18 Pull-ups
Monday 091116-W G GGG; W W WG
SWOD
Shoulder Press
5-5-5
Ring Pushups
3 x Max Reps
As many rounds as possible in 15 minutes:
3 Handstand Pushups
6 Ring Dips
9 Pushups
BWOD
Push Press
3-3-3
Power Clean
Find 1RM
21-18-15-12-9-6-3 for time:
Kettlebell Swings (1.5/1 pood)
Pushups
Shoulder Press
5-5-5
Ring Pushups
3 x Max Reps
As many rounds as possible in 15 minutes:
3 Handstand Pushups
6 Ring Dips
9 Pushups
BWOD
Push Press
3-3-3
Power Clean
Find 1RM
21-18-15-12-9-6-3 for time:
Kettlebell Swings (1.5/1 pood)
Pushups
Friday 091113-MWG
"Helen"
3 rounds for time:
Run 400 meters
21 Kettlebell Swings (1.5/1 pood)
12 Pull-ups
3 rounds for time:
Run 400 meters
21 Kettlebell Swings (1.5/1 pood)
12 Pull-ups
Wednesday 091111-W; G; G
Deadlift
3-3-3
Ring Dips
3 x Max Rep
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.
3-3-3
Ring Dips
3 x Max Rep
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.
Tuesday 091110-MGM
For time:
150 Single-unders
100 Sit-ups
50 Box Jumps, 24"
125 Single-unders
80 Sit-ups
40 Box Jumps, 24"
100 Single-unders
60 Sit-ups
30 Box Jumps, 24"
75 Single-unders
40 Sit-ups
20 Box Jumps, 24"
50 Single-unders
20 Sit-ups
10 Box Jumps, 24"
150 Single-unders
100 Sit-ups
50 Box Jumps, 24"
125 Single-unders
80 Sit-ups
40 Box Jumps, 24"
100 Single-unders
60 Sit-ups
30 Box Jumps, 24"
75 Single-unders
40 Sit-ups
20 Box Jumps, 24"
50 Single-unders
20 Sit-ups
10 Box Jumps, 24"
Monday 091109-W W WW; W W GGG
SWOD
Back Squat
3-3-3
Thruster
1-1-1
10-9-8-7-6-5-4-3-2-1 for time:
Squat Clean (135/105)
Push Press (135/105)
BWOD
Overhead Squat
3-3-3
Squat Clean
1-1-1
“½ Cindy”
As many rounds as possible in 10 minutes:
5 Pull-ups
10 Pushups
15 Squats
Back Squat
3-3-3
Thruster
1-1-1
10-9-8-7-6-5-4-3-2-1 for time:
Squat Clean (135/105)
Push Press (135/105)
BWOD
Overhead Squat
3-3-3
Squat Clean
1-1-1
“½ Cindy”
As many rounds as possible in 10 minutes:
5 Pull-ups
10 Pushups
15 Squats
10 Things I Believe About CrossFit
I believe that CrossFit can be one of the most humbling experiences, while boosting confidence unlike anything else.
I believe in torn hands, scraped shins, and sweat angels.
I believe in performance over aesthetics.
I believe that CrossFitters are, hands down, some of the coolest, nicest people you will ever meet.
I believe in quality over quantity.
I believe in functionality and efficiency.
I believe in being good at life, not just the gym. I believe in capability...a conditioning far greater than just looking good in the mirror.
I believe that some form of CrossFit is perfect for anyone with any goal. Give me a scenario and I will give you CrossFit and 100 reasons why.
I believe in gyms without mirrors. Ego is the enemy. I believe someone can have a 2 minute Fran, an 1100 CrossFit Total, score 450 on Fight Gone Bad, and be one of the most humble people you will ever meet.
Lastly, I believe that CrossFit is not just for yourself. CrossFit is for your wife/husband, your kids, and your grandkids. I believe in 90 year olds playing with and giving piggy-back rides to their grandchildren.
I believe in torn hands, scraped shins, and sweat angels.
I believe in performance over aesthetics.
I believe that CrossFitters are, hands down, some of the coolest, nicest people you will ever meet.
I believe in quality over quantity.
I believe in functionality and efficiency.
I believe in being good at life, not just the gym. I believe in capability...a conditioning far greater than just looking good in the mirror.
I believe that some form of CrossFit is perfect for anyone with any goal. Give me a scenario and I will give you CrossFit and 100 reasons why.
I believe in gyms without mirrors. Ego is the enemy. I believe someone can have a 2 minute Fran, an 1100 CrossFit Total, score 450 on Fight Gone Bad, and be one of the most humble people you will ever meet.
Lastly, I believe that CrossFit is not just for yourself. CrossFit is for your wife/husband, your kids, and your grandkids. I believe in 90 year olds playing with and giving piggy-back rides to their grandchildren.
Friday 091106-G; GGGG
For time:
30 Muscle-ups
Alyssa WOD
Tabata Pull-ups
Tabata Pushups
Tabata Kettlebell Swings, 30 lbs
Tabata Squats
30 Muscle-ups
Alyssa WOD
Tabata Pull-ups
Tabata Pushups
Tabata Kettlebell Swings, 30 lbs
Tabata Squats
Wednesday 091104-G; WW
Skill Work:
Handstands/Handstand Pushups
Alyssa WOD
10-9-8-7-6-5-4-3-2-1 for time:
Power Clean, 55 lbs
Push Press, 55 lbs
Handstands/Handstand Pushups
Alyssa WOD
10-9-8-7-6-5-4-3-2-1 for time:
Power Clean, 55 lbs
Push Press, 55 lbs
Monday 091102-M; MMW; GGGG
Skill Work:
Double Unders
Alyssa WOD
3 rounds for time:
Row 500 meters
30 Wall Ball, 10 lbs
30 Box Jumps, 20"
Steven WOD
"Angie"
100 Pull-ups
100 Pushups
100 Sit-ups
100 Squats
Double Unders
Alyssa WOD
3 rounds for time:
Row 500 meters
30 Wall Ball, 10 lbs
30 Box Jumps, 20"
Steven WOD
"Angie"
100 Pull-ups
100 Pushups
100 Sit-ups
100 Squats
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