Monday 3/1/10

For Time:
Gym Loop
45 lb (25lb) Plate Floor to Overhead* - 15 reps
Gym Loop
45 lb (25lb) Plate Floor to Overhead - 12 reps
Gym Loop
45 lb (25lb) Plate Floor to Overhead - 9 reps
Gym Loop
45 lb (25lb) Plate Floor to Overhead - 6 reps
Gym Loop
45 lb (25lb) Plate Floor to Overhead - 3 reps
Gym Loop

*Plate Floor to Overhead: lie 45lb (25lb)bumper plate flat on the floor, and lift to extended overhead

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Saturday 2/27/10 - Sunday 2/28/10

Rest.

Friday, 2/26/10

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

Post time to comments.

Thursday 2/25/10

Push Jerk 1-1-1-1-1-1-1 reps

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Wednesday 2/24/10

For time:

45 lb Sumo Deadlift High Pull, 20 reps
115 pound Push press, 21 reps
45 lb Sumo Deadlift High Pull, 30 reps
115 pound Push press, 18 reps
45 lb Sumo Deadlift High Pull, 40 reps
115 pound Push press, 15 reps
45 lb Sumo Deadlift High Pull, 50 reps
115 pound Push press, 12 reps

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Tuesday 2/23/10

Front squat 3-3-3-3-3 reps

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Monday, 2/22/10

Complete three rounds for time of:

45 pound Thrusters, 30 reps
15 L Pull-ups

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Saturday 2/20/10 - Sunday 2/21/10

Enjoy 100th Night.

Friday 2/19/10

For time:

50 Ring Dips
Gym Loop
50 Iron abs
Gym Loop
50 Handstand push-ups
Gym Loop

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Thursday 2/18/10

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.

Post number of minutes completed to comments.

Wednesday 2/17/10

For weight:
Squat clean 1-1-1-1-1-1-1 reps

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Tuesday 2/16/10

3 rounds for time of:

50 x Sumo Deadlift High Pull (45lb) (This is to replace a 500m row)
21 x Burpees
Gym Loop

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Monday, 2/15/10

Seven rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Saturday 2/13/10 - Sunday 2/14/10

Enjoy the Holiday.

CrossFit Friday 2/12/10

"Daniel"



With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006


For time:
50 x pullups
1 x gym loop (400m run)
21 x thrusters (95lb / 65lb)
2 x gym loop (800m run)
21 x thrusters (95lb / 65lb)
1 x gym loop (400m run)
50 x pullups

Post time to comments.

Thursday 2/11/10

For time:

45 x Double-unders
45 x Squat clean (135lb / 95lb)
45 x Ring Dips
45 x Double-unders

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Wednesday 2/10/10

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

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Tuesday 2/9/10

"Cindy"

20 minutes AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Compare to 1/1/10

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Monday 2/8/10

AMRAP 20 minutes:

Walking Lunge, 30ft
Sumo deadlift highpull 95/55 pounds, 21 reps
Pull-ups 15 reps

Post number of rounds to comments.

Saturday 2/6/10 - Sunday 2/7/10

Beat RMC

Rest Days. Enjoy the weekend.

Friday 2/5/10

Meet in the '62 room at 0530.

Five rounds for time of:

25 x Kettlebell swings (53lb/35lb)
25 x Sit-ups (Any Variation)
25 x Knees to Elbows
Rope climb and track run

Post time to comments.

Thursday 2/4/10

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

Compare to 2/5/09

Post weights to comments.

Wednesday 2/3/10

Back Squat:

5-5-5-5-5 reps

Compare to 10/28/09

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Tuesday 2/2/10

30 Muscle-ups for time



Compare to 9/3/09

Post time to comments.