SATURDAY 091031

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

SATURDAY 091031

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

friday 30 oct

hillah chipper:

15 reps 75lb BB squat clean
30 Toes to bar
30 Box jumps 24" box
10 Muscle ups
30 PushPress /PushJerk 25lb DBs
60 Single Unders
15 reps 75lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 25lb plate

THURSDAY 091029

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

WEDNESDAY 091028

Back Squat 5-5-5-5-5 reps

TUESDAY 091027

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

SUNDAY 091025

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

SATURDAY 091024

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

Post loads to comments.

FRIDAY 091023

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

WEDNESDAY 091021

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

TUESDAY 091020

"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.

MONDAY 091019

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

SATURDAY 091017

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

THURSDAY 091015

Five rounds for time of:

135 pound Hang squat clean, 15 reps
30 Push-ups

Wednesday 091014

REST DAY.



But I was traveling and the hotel gym was decent.

Ran 2 miles.
Shoulders and biceps day - old school style.

TUESDAY 091013

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

MONDAY 091012

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

SUNDAY 091011

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

FRIDAY 091009

Run 5 K

Thursday 091008

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Wednesday 091007

Thruster 1-1-1-1-1-1-1 reps

Rest Day

5 rounds:
10 crunches
10 35lbs standing oblique crunches (each side)
15 swiss ball ghd's
as many muscleups as possible without coming off the rings: 5, 7, 3, 6, 3 (ish...didnt write them down. 7 in a row is definite and a PR)

20 mins on elliptical doing hills. fml.

Monday 091005

30 Muscle-ups for time

Post time to comments.

Sunday 091004

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

Saturday 091003

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Thursday 091001

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents