Wednesday 090930

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Tuesday 090929

Snatch 1-1-1-1-1-1-1 reps

Monday 090928

REST DAY.

I (Ryan) did Angie. Actually, Angie did me. See comment on Saturday 090926.

Sunday 090927

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

Saturday 090926

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Friday 090925

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Wednesday 090923

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Tuesday 090922

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

Monday 090921

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SATURDAY 090919

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

Friday 090918

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Thursday 090917

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

091409

• OH Squat - 1,1,1,1
• Front Squat - 1,1,1,1
• Back Squat - 1,1,1,1

MONDAY 090914

"Annie"

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

SUNDAY 090913

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Friday Run

4.1 miles in 40:05

FRIDAY 090911

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

THURSDAY 090910

Push Jerk 3-3-3-3-3 reps

Wednesday Run

4.6 miles in 42:18

WEDNESDAY 090909

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Monday Beach Run

5 rounds:
20 push ups
20 sit ups
20 lunges
14:30

Ran 4.6 miles in 45:40

MONDAY 090907

"CrossFit Total"

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

Sunday Beach Run

Ran 4 miles 45 minutes

SUNDAY 090906

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Atlanta run

ran on the treadmill at the W...4 miles 41 minutes.

SATURDAY 090905

Clean and Jerk 1-1-1-1-1-1-1 reps

090309 CFF and run

"Elizabeth"

21, 15 & 9 rep rounds of:

• Squat Cleans (135#/95#)
• Ring Dips

4 mile run

THURSDAY 090903

Run 5 K

090209 CFF

Alternating Double Tabata intervals - 8 rounds of:

• Push Presses (75#/55#)
• SDHP (75#/55#)

30, 38, 23, 23, 38 sit ups
20, 25, 15, 15 push ups

WEDNESDAY 090902

"Elizabeth"

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

090109 CFF and run

4 rounds for time:

• 15 thrusters (115#/75#)
• 400 meter run

4 mile run

TUESDAY 090901

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.