Pull ups with a kicker
For time.
100 x Pull up
Here is the kicker...every time you drop off/let go of the bar you will do:
10 x Push up
25 x Squat
Run the stairway to heaven.
Complete this sequence until you get to 100 pull ups.
Post time and number of rounds to comments.
Tuesday 10/6/09
Warm up with the Bergener warm up prior doing this workout. Click here for demo.
Then,
10 x 95lb Drop snatch
Then,
Full Squat Snatch
1 x 1 x 1 x 1 x 1 x 1 x 1
Post load to comments.
Then,
10 x 95lb Drop snatch
Then,
Full Squat Snatch
1 x 1 x 1 x 1 x 1 x 1 x 1
Post load to comments.
Monday 10/5/09
For time.
Run 1000 meter (2 laps around the Com/Supe Loop)
Then,
21-15-9 reps of:
Kettlebell Swing (53lb/35lb)
Burpee
Post time to comments.
Run 1000 meter (2 laps around the Com/Supe Loop)
Then,
21-15-9 reps of:
Kettlebell Swing (53lb/35lb)
Burpee
Post time to comments.
CrossFit Friday 10/2/09
The Combat Fitness Challenge (Beta) developed by 1LT Matt Hoff, USMA '07
For time.
Run 100m
Pick up 2 x 20lb sand bags
Run 400m
Climb over 6 foot wall/barrier
70lb ammo can overhead anyway
High crawl 50m
5 x 20lb sandbag throw at 8ft target
5 x 20lb sandbag throw at 10ft target
5 x 20lb sandbag throw at 8ft target
"Buddy carry" weighted duffel back to the starting point
175 points for completing in 15 minutes. Add 1 point for every 5 seconds faster and subtract 1 point for every 5 seconds slower.
Post score and effectiveness as a measurement of fitness to comments.
For time.
Run 100m
Pick up 2 x 20lb sand bags
Run 400m
Climb over 6 foot wall/barrier
70lb ammo can overhead anyway
High crawl 50m
5 x 20lb sandbag throw at 8ft target
5 x 20lb sandbag throw at 10ft target
5 x 20lb sandbag throw at 8ft target
"Buddy carry" weighted duffel back to the starting point
175 points for completing in 15 minutes. Add 1 point for every 5 seconds faster and subtract 1 point for every 5 seconds slower.
Post score and effectiveness as a measurement of fitness to comments.
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