083109 CFF

5 rounds for time of:

• 5 C2B pull ups (jumping)
  
• 10 burpees
• 15 KTE's
• 20 box jumps (24" to start 20" to finish)

FBI PFT #3

43 sit ups: 3 points
300 meter sprint in 57 seconds: -2 points
32 push ups: 1 point
mile and a half 12:40: 0 points
total: 2
FAIL

SUNDAY 090830

Still on vacation, made up the following workout:

5 pull-ups
10 push-ups
15 sit-ups
20 squats

Do as many rounds as possible in 20 minutes.

SUNDAY 090830

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

SATURDAY 090829

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

FRIDAY 090828

Overhead Squat 3-3-3-3-3 reps

Wednesday 090826

2.6 mile run

082609 CFF

AMRAP in 20 minutes of:

• 200 m run
• 15 push ups
• 5 SDHP 95#/65#

WEDNESDAY 090826

"Nate"

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

082509 crossfit fairfax

4 rds for time of:

• 25 pull ups
• 10 push jerks (135#/80#)

11:31 JPU 95#

TUESDAY 090825

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

082509 FBI PFT practice #2

41 sit ups...still cheating 2 points
59 second sprint...horrible... -2
25 push ups...0 points...could have done better, think I actually need to do a warm up set my second set always seems to be the best.
13:10 mile and a half 0 points...up from a -2 last time...nice but still a
FAIL

082409

Run 400m, REST
Run 400m , REST
Run 400m
Each run starts exactly 4 minutes after the previous run (that's right, the faster you get done, the more rest you get)
After the runs, deadlift 1,1,1,1,1

Monday 090824

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

SATURDAY 090822

Hang power clean 1-1-1-1-1-1-1 reps

082209 runnin

W&OD trail mile markers 9 to 12.5 and back 7 miles 1:14

FRIDAY 090821

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

082009 XFIT and run MRM

• 10 BB Power Snatches(95#),1 burpee
• 9 BB Power Snatches,2 burpees
• 8 BB Power Snatches,3 burpees
• 7 BB Power Snatches,4 burpees
• 6 BB Power Snatches,5 burpees
• 5 BB Power Snatches,6 burpees
• 4 BB Power Snatches,7 burpees
• 3 BB Power Snatches,8 burpees
• 2 BB Power Snatches,9 burpees
• 1 BB Power Snatch,10 burpees

3.5 mile run

THURSDAY 090820

"Karen"

For time:
150 Wallball shots, 20 pound ball

081909 MRM

3 rds. for time of:
400 m run
50 box jumps
50 wall ball shots(20#/14#)

rest day

ha.

TUESDAY 090818

Push Press 1-1-1-1-1-1-1 reps.

081809 FBI PFT practice #1

one minute max sit ups: 41 (last 5 cheating) 2 points
300 meter sprint: 58 seconds -2 points
max pushups: 20 0 points
1.5 mile run 14:36 -2 points

total: -2 FAIL

MONDAY 090817

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

SUNDAY 090816

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

FRIDAY 090814

Front squat 1-1-1-1-1-1-1 reps

THURSDAY 090813

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.

081509 NC XFIT

100 Burpees 16:25

Wednesday 090812

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

MRM 081209 Tabata

Alternating double tabata (every rep counts):
SDHP 75#
Push press 75#

Angie

'Angie' - For Time :
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

21:53 jumping pullups, 50 real push ups 50 girlie push ups.

Monday 090810

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Sunday 090809

"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.

Saturday 090808

Deadlift 5-5-5-5-5 reps

Wednesday 090805

Three rounds for time of:

Row 500 meters
21 BurpeesRun
400 meters

Tuesday 090804

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Sunday 090802

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Saturday 090801

Back Squat 1-1-1-1-1-1-1 reps