Crossfit.com

Just to make sure we our workout are up to par we will be giving a Crossfit.com non-named workout a try.

Three rds for time of...

24'box jumps, 50 reps
185lb deadlift, 21 reps
30 pull-ups

Wednesday-Seven layers of Hell!!!

http://meganreyes.blogspot.com/2008/11/7-layers-of-hell.html

Monday and Tuesday

Monday

400m run

21 Overhead squats

21 SDLHP

21 Dips

400m run

15

15

15

400m run

9

9

9

Tuesday

"Schmoke You!!!"

15 KB swings

15 Slams

15 Push press

15 Box jumps

5rds for time

Nicole

Rds in 20 min of

400m run

max pull-ups

Add up total pull-up reps

Slamm'n Sammy

1 min. Jumprope

1 min. Ball Slams

10x's

Add up total Slam reps

Monday-Split Jerks

400m run
20 DB split jerks
20 Db deadlifts
4x's

Little R & R

500m row
400m run

5x's for time

Thursday- Filthy Fifty

50 jumping pull-ups
50 boxjumps
50 kb swings
50 walking lunges
50 pushpress
50 back extentions
50 Knees to elbows
50 wall ball
50 burpees
50 double unders

Helen

Three rds for time of...
400m run
21 kb swings
12 pull-ups

Sp, Pp, Sj-Tuesday

Strict Press
5,5,5,5,5, reps
Push Press
3,3,3,3,3,
Split Jerk
1,1,1,

Monday

Three rds for time of...
50 bw squats
15 ring dips
500m row

Friday November 21st

Rds in 20 minutes of...
10 Db O'head lunge (each leg)
8 pull-ups
6 burpees

Thursday "Code Brown"

400m run
25 kb swings
25 slams
400m run
20 kb swings
20 slams
400m run
15 kb swings
15 slams
400m run
10 kb swings
10 slams
400m run
5 swings
5 slams

Jackie

1000m row
50 thrusters, 45lbs
30 pull-ups

1x for time

Kelly-Friday

5rds for time of...
400m run
30 wall ball
30 box jumps

Death by Front Squats

21 front squats
15 push press
9 Thrusters
400m run or 500m row

3 rds

Loading-Men 75lbs, Women 55lbs

"Cindy" Wednesday

Rds in twenty minutes of...
5 pull-ups
10 push-ups
15 Air squats

Lucky Sevens

7 Burpees

7 DB snatches (each)

7 Pull-ups

7 rds for time

Twist on Annie

50,40,30,20 and 10 of...
wt lunge & sit-ups

Loading- females 20lb db's, Men 30lb db's

Freaky Friday

Decided to flip flop our thurday and friday workouts.

400m run
21 kb swings
12 ring dips

3x's for time

Rain delay-thursday

We were supposed to do...
400m run
21 kb swings
12 dips

3x's for time


However, with the rain we decided to do our friday workout which was "Fight gone bad"

Hang Squat Clean - Wednesday

20 hang squat cleans
12 ab wheel
20 db o-head lunge
400m run
3 rounds



Post weight and time to comments

Schmoke you!!!

15 kb swings

15 slams

15 push press

15 box jumps

5rds for time

Nicole

Rds in 20 min of...
400m run
Max Pull-ups

Add up each round and record total number of Pull-up reps

Friday October 24

Level 2
400m run
20 SDHP
20 dips
40 situps
400m run
40 situps
20 dips
20 SDHP
400m run

Level 3
400m run
20 SDHP
20 dips
20 Knees to elbows
800m run
20 Knees to elbows
20 dips
20 SDHP
400m run

Friday October 24

Thursday October 23

Level 2
12 pushups
12 squats
12 box jumps
20 kb swings
3 rounds for time

Level 3
12 burpees
12 kb snatches (6 each arm)
5 rounds

Post times to comments

Wednesday October 22

10-1 Wallball - D-ball


Skill work

Tuesday October 21

Maxine

400m run or row
max pushups
20 minutes
count max number of pushups

Monday

Level 1
500 jump rope jumps
10 thrusters
400 jump rope jumps
8 thrusters
300 jump rope jumps
6 thrusters
200 jump rope jumps
4 thrusters
100 jump rope jumps
2 thrusters

Level 2
50 doubleunders
10 thrusters
40 doubleunders
8 thrusters
30 doubleunders
6 thrusters
20 doubleunders
4 thrusters
10 doubleunders
2 thrusters


Post level, time and weight to comments

Friday-Helen

400m run
21 kb swings
12 pull ups
3 rounds for time

Thursday

10 Dips
5 deadlifts
7 rounds
1000M row
(no break)

Wednesday

Rounds in 20 minutes
5 push ups
10 o-head db lunges
15 box jumps
20 sit ups


post rounds to comments

Karen

150 wall ball shots for time

Monday

7 pull ups
7 burpees
7 Sumo deadlift high pulls
5 rounds for time


Post time and weight to comments

Monday

Saturday Morning

10 dips
5 deadlifts
7 rounds
1000 meter row

Post times to comments

Friday

With a running clock perform 1 thruster on the 1st mintue, 2 thrusters on the 2nd minute, 3 thrusters on the 3 minute and so on and so forth until you can not complete the number of thrusters needed the minute.
Prescribed men @ 95 lbs.
Prescribed women @ 65 lbs.

October 9 - Thursday

Run 400M
20 kb Lunge pass throughs
12 one arm kb swings each arm
3 db turkish getups each arm
3 rounds for time


Post times to comments

October 8 - Wednesday

3 Burpees
5 Pull ups
7 Dips
9 med-ball cleans
3 rounds or 5 rounds
followed by 500 or 1000m row without stopping

Post times to comments

October 7 - Tuesday

Front Squat
10,8,6,4,2

Post max front squat to comments

October 6

Code Brown

Run 400m
25 kb swings
25 d-ball slams
Run 400m
20 kb swings
20 d-ball slams
Run 400m
15 kb swings
15 d-ball slams
Run 400m
10 kb swings
10 d-ball slams
Run 400m
5 kb swings
5 d-ball slams

Post times and weights to comments