Deadlift 1×5, then for time: 400m Run 10 Thrusters (95/65) 1 Burpee 9 Thrusters 2 Burpees …. 1 Thruster 10 Burpees 400m Run Post loads and times to comments
Archive for June, 2010
Monday 062110 – Deadlift
Sunday, June 20th, 2010Sunday 062010 – Tabata This
Saturday, June 19th, 20108 intervals of 20 seconds of work followed by 10 seconds of rest for each exercise, followed by a minute rest between exercises. Score is the lowest score obtained in a round for each exercise, added up for a workout total: Row (Calories) Situps Pullups Squats *Compare to 040610* Finisher – Max ring dips x [...]
Saturday 061910 – Back Squats
Saturday, June 19th, 2010Back squat 3×5, then: 75 Overhead squats for time (95/65) Every time you rack the bar, run 200m & do 12 pullups before starting again
Friday 061810 – Kettlebells
Thursday, June 17th, 20101 minute per arm of the following kettlebell complex, for 2 rounds: 1 Arm swing (35/26) Clean Press Rest 1 minute between rounds, then: 21-15-9 Reps of: SDLHP (95/65) Box Jump (24/20) Knees to Elbows Post times to comments
Thursday 061710 – Angie
Wednesday, June 16th, 2010For time: 100 Pullups 100 Pushups 100 Situps 100 Squats *Compare to 031110* Complete each exercise before moving on to the next.
Wednesday 061610 – Cleans
Tuesday, June 15th, 2010Power clean 2-2-2-2-2, then: 4 Rounds for time of: 400m Run 12 Deadlifts (255/175) Post weights and times to comments
Tuesday 061510 – Mainsite WOD
Monday, June 14th, 2010For time: Row 2K 50 Wall-ball shots, 20 pound ball Row 1K 35 Wall-ball shots, 20 pound ball Row 500 meters 20 Wall-ball shots, 20 pound ball Post times, and compare to times on crossfit.com from Monday 061410.
Monday 061410 – Front Squat
Sunday, June 13th, 2010Front squat 3×3, then: 4 Rounds for time of: 10 Pullups 15 Pushups 20 Box jumps (24″/20″) 1 Minute rest Post weights, times for each round, and total time to comments
Sunday 061310 – Ode to the World Cup
Saturday, June 12th, 2010As many rounds as you can do in 30 minutes of: 400m Run 20m Shuttle run (4 lengths of 5m each) 3 36/30″ box jumps I’m a big soccer fan for a month every four years during the world cup. Every time I watch I’m awestruck at the athleticism of the world’s best soccer [...]
Saturday 061210 – Partner WOD
Friday, June 11th, 2010For time in pairs: 800m Run with a 20/14# medicine ball 50 Burpee wallballs 400m Farmers carry with 2 45/25# bumper plates 50 Burpee wallballs 800m Run with a 20/14# medicine ball Pairs carry just one med ball & 1 pair of bumper plates during the run/carry, and pass the weights off as rest [...]