For time.
10-9-8-7-6-5-4-3-2-1 reps of:
Pull ups
Squats
Knees to elbows
Burpees
Post time to comments.
Wednesday 12/31/08
CrossFit Total
1 rep max of:
Back squat
Shoulder press
Dead lift
or,
Run 10k.
Be safe on New Years.
1 rep max of:
Back squat
Shoulder press
Dead lift
or,
Run 10k.
Be safe on New Years.
Tuesday 12/30/08
Workout 1:
Randy
For time.
75 x 75lb power snatch
Workout 2:
For time.
400m walking lunge
Post time and workout to comments.
Randy
For time.
75 x 75lb power snatch
Workout 2:
For time.
400m walking lunge
Post time and workout to comments.
Monday 12/29/08
Cindy
For time.
As many rounds as possible in 20 minutes of:
5 x Pull up
10 x Push up
15 x Squat
Post time to comments.
For time.
As many rounds as possible in 20 minutes of:
5 x Pull up
10 x Push up
15 x Squat
Post time to comments.
Saturday 12/27/08
Rest Day or Make up day. I'm going to CF Champions for the 12 Days of CrossFit...I'll let you know how it goes.
Friday 12/26/08
Workout 1:
Rosa
For time.
5 rounds of:
400m run
10 x Hand stand push ups
Workout 2:
GI Jane
For time.
100 x Burpee Pull ups
Post workout and time to comments.
Rosa
For time.
5 rounds of:
400m run
10 x Hand stand push ups
Workout 2:
GI Jane
For time.
100 x Burpee Pull ups
Post workout and time to comments.
Thursday 12/25/08
Merry Christmas! After you open your presents knock this short workout out and eat your figgy pudding.
Christmas Tabata
8 rounds of 25 seconds work (in honor of Christmas) and 10 seconds rest of:
work=Squats
rest=hand stand
Count number of squats in each round, score is the lowest number of squats completed in any given round.
Post score to comments.
Christmas Tabata
8 rounds of 25 seconds work (in honor of Christmas) and 10 seconds rest of:
work=Squats
rest=hand stand
Count number of squats in each round, score is the lowest number of squats completed in any given round.
Post score to comments.
Here is a Merry Christmas wish from some of our brothers in Iraq. Please take a moment to remember the ones who are away from their families this holiday season.
Wednesday 12/24/08
Workout 1:
Helen
For time.
3 rounds of:
400m run
21 x 55lb Kettlebell swings
12 x Pull ups
or
Workout 2:
Griff
For time.
3 rounds of:
800 m run
400 m backwards run
Post workout and time to comments.
Helen
For time.
3 rounds of:
400m run
21 x 55lb Kettlebell swings
12 x Pull ups
or
Workout 2:
Griff
For time.
3 rounds of:
800 m run
400 m backwards run
Post workout and time to comments.
Tuesday 12/23/08
Workout 1:
Michael
For time.
3 rounds of:
800m run
50 x back extension
50 x sit ups
Workout 2:
Grace
For time.
30 x 135lb Clean and Jerk
Post time and workout to comments.
Michael
For time.
3 rounds of:
800m run
50 x back extension
50 x sit ups
Workout 2:
Grace
For time.
30 x 135lb Clean and Jerk
Post time and workout to comments.
Monday 12/22/08
I hope everyone is having a good time on break. Two workouts for today. You choose and push yourself on which ever one you decide to do.
Workout 1:
For time.
Run 5k
Post time to comments.
Workout 2:
Back Squat
3 x 3 x 3 x 3 x 3
Post load to comments.
Workout 1:
For time.
Run 5k
Post time to comments.
Workout 2:
Back Squat
3 x 3 x 3 x 3 x 3
Post load to comments.
Friday 12/19/08
Meet in Hayes Gym
Barbara
For time.
5 rounds of:
20 x Pull ups
30 x Push ups
40 x Sit ups
50 x Squats
Post time to comments.
Barbara
For time.
5 rounds of:
20 x Pull ups
30 x Push ups
40 x Sit ups
50 x Squats
Post time to comments.
Thursday 12/18/08
For time:
Gym loop
25 x Body weight dead lifts
Gym loop
25 x 45lb Thrusters
Gym loop
25 x 45lb Front squat
Gym loop
25 x 45lb Push press
Gym loop
Sub for Gym loop is 400m run.
Gym loop is from 3rd floor weight room ,take right down to first floor, run the hallway back up to the 3rd floor, and to the door you came out of.
Alternate workout is 1/2 mile warm up, 6 x 600m with 2 min rest, 1 mile cool down.
Gym loop
25 x Body weight dead lifts
Gym loop
25 x 45lb Thrusters
Gym loop
25 x 45lb Front squat
Gym loop
25 x 45lb Push press
Gym loop
Sub for Gym loop is 400m run.
Gym loop is from 3rd floor weight room ,take right down to first floor, run the hallway back up to the 3rd floor, and to the door you came out of.
Alternate workout is 1/2 mile warm up, 6 x 600m with 2 min rest, 1 mile cool down.
Wednesday 12/17/08
From the rest of the month, on some days, I will be posting two workouts. One is for those with gym access, the other is for those with minimal equipment.
Workout 1:
For time.
5 rounds of:
5 x 135lb power clean
5 x 135lb front squat
5 x 135lb push press
10 x burpees
Workout 2:
JT
For time:
21-15-9 rounds of:
Handstand pushups
Ring Dips
Push ups
Post time and which workout you did to comments.
Workout 1:
For time.
5 rounds of:
5 x 135lb power clean
5 x 135lb front squat
5 x 135lb push press
10 x burpees
Workout 2:
JT
For time:
21-15-9 rounds of:
Handstand pushups
Ring Dips
Push ups
Post time and which workout you did to comments.
Tuesday 12/16/08
Claudia
For time.
5 rounds of:
20 x 55 lb Kettle bell swing
Gym loop (400m run)
Post time to comments.
For time.
5 rounds of:
20 x 55 lb Kettle bell swing
Gym loop (400m run)
Post time to comments.
Saturday 12/13/08
Rest Day.
Makeup workout in case you missed one this week below.
For time:
Run from river docks to Stony Lonesome.
Makeup workout in case you missed one this week below.
For time:
Run from river docks to Stony Lonesome.
CrossFit Friday 12/12/08
"Suckship"
Meet in 2nd Floor gym.
For time:
50 x push ups
50 x flutter kicks
bear crawl 1 length of court
40 x push ups
40 x sit ups
bear crawl
30 x elevated push ups
30 x leg lifts
buddy carry
20 x wide grip push ups
20 x v-ups
bear crawl
10 x close grip push ups
10 x iron abs
then,
4 x Indoor Obstacle Course
Post time to comments.
Meet in 2nd Floor gym.
For time:
50 x push ups
50 x flutter kicks
bear crawl 1 length of court
40 x push ups
40 x sit ups
bear crawl
30 x elevated push ups
30 x leg lifts
buddy carry
20 x wide grip push ups
20 x v-ups
bear crawl
10 x close grip push ups
10 x iron abs
then,
4 x Indoor Obstacle Course
Post time to comments.
Thursday 12/11/08
Meet at Clinton Field by the tires.
For time.
3 rounds of:
25 yard tire flip
25 x Burpees
25 yard walking lunge
25 x Burpees
25 yard duck walk
If it is raining/snowing HARD...we will meet at Arvin and sub 12 x 135lb cleans for the tire flip. If it is just a drizzling or slightly uncomfortable, we will go to Clinton and suck it up.
For time.
3 rounds of:
25 yard tire flip
25 x Burpees
25 yard walking lunge
25 x Burpees
25 yard duck walk
If it is raining/snowing HARD...we will meet at Arvin and sub 12 x 135lb cleans for the tire flip. If it is just a drizzling or slightly uncomfortable, we will go to Clinton and suck it up.
Wednesday 12/10/08
Clean
1 x 1 x 1 x 1 x 1 x 1 x 1
Post load to comments.
On this workout, really work on form as you continue add weight. Remember the goal is to catch the weight in a full squat. Having said that, this is not easy, so work it on the lighter weights and continue to try as the weight gets heavier. As the weight gets heavier you may have to resort to power cleans.
1 x 1 x 1 x 1 x 1 x 1 x 1
Post load to comments.
On this workout, really work on form as you continue add weight. Remember the goal is to catch the weight in a full squat. Having said that, this is not easy, so work it on the lighter weights and continue to try as the weight gets heavier. As the weight gets heavier you may have to resort to power cleans.
Tuesday 12/9/08
Josh
For time.
21-15-9 reps of:
95lb overhead squat
and,
42-30-18 reps of:
Pull ups
Obviously you go from OHS to PU then back so it would look like 21 OHS, 42 PU, 15 OHS etc...
Post time to comments.
For time.
21-15-9 reps of:
95lb overhead squat
and,
42-30-18 reps of:
Pull ups
Obviously you go from OHS to PU then back so it would look like 21 OHS, 42 PU, 15 OHS etc...
Post time to comments.
Monday 12/8/08
IOCT (I Obviously Crave Torture)
Meet in Hayes Gym.
3 x Indoor Obstacle Course
Rest 5 minutes between each round.
Post time of slowest round to comments.
Meet in Hayes Gym.
3 x Indoor Obstacle Course
Rest 5 minutes between each round.
Post time of slowest round to comments.
CrossFit and Beat Navy Thursday 12/4/08
As many rounds as possible in 8 minutes of work at each station followed by two minutes of rest.
Station 1. Stairs
1 lap of stairs from basement to 4th floor
8 x Hand stand push ups (if you cannot do hand stand push ups, hold a hand stand for 30 seconds)
Station 2. Hayes Pull Up Bars
5 x Pull ups
10 x Push ups
15 x Squats
Station 3. Hayes Ropes
1 x Rope climb
10 x Burpees
Post total number of rounds to comments.
Station 1. Stairs
1 lap of stairs from basement to 4th floor
8 x Hand stand push ups (if you cannot do hand stand push ups, hold a hand stand for 30 seconds)
Station 2. Hayes Pull Up Bars
5 x Pull ups
10 x Push ups
15 x Squats
Station 3. Hayes Ropes
1 x Rope climb
10 x Burpees
Post total number of rounds to comments.
Wednesday 12/3/08
Karen
For time:
150 Wall ball shots.
Post time to comments.
Men use 20lb ball
Women use 12lb ball
Throw to a 10 foot target and catch in a full squat.
For time:
150 Wall ball shots.
Post time to comments.
Men use 20lb ball
Women use 12lb ball
Throw to a 10 foot target and catch in a full squat.
Tuesday 12/2/08
Meet at the bottom of the stairs for warm-up.
For time.
3 rounds of:
4 x Basement to 4th floor stairs
2 minutes rest
300 yard shuttle run
2 minutes rest
This is a running clock. The two minutes rest is the minimum amount of rest. After two minutes it counts against your time. The reason for the rest is to keep up the intensity and not turn this into an aerobic event.
300 yard shuttle run = 25 yards down and back 6 times. At each turn your hand must touch the ground.
Your time stops after the 3rd shuttle run.
Post time to comments.
For time.
3 rounds of:
4 x Basement to 4th floor stairs
2 minutes rest
300 yard shuttle run
2 minutes rest
This is a running clock. The two minutes rest is the minimum amount of rest. After two minutes it counts against your time. The reason for the rest is to keep up the intensity and not turn this into an aerobic event.
300 yard shuttle run = 25 yards down and back 6 times. At each turn your hand must touch the ground.
Your time stops after the 3rd shuttle run.
Post time to comments.
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