Wednesday, October 3rd, 2007
5 Rounds of:
Max ring push ups in 1 minute
1 min rest
Max ring dips in 1 minute
1 min rest
Workout Descriptin:
Keep running total of push ups and dips. At the point of
muscle failure, maintain a static up position for remainder of minute
in both push ups and dips. Post your total number to the
CrossFit forum.
Tuesday, October 2nd, 2007
4 Rounds for time.
25 Kettle Bell Swings (50 lbs.)
25 Pull Ups
50 Yard Swim
Workout Descriptin:
Kettle Bell swings, followed by Pull Ups, followed by swim. Sub 100 meter row for swim. Post your time to the CrossFit forum.
Monday, October 1st, 2007
5 Rounds for time of:
10 Sumo Deadlift High Pull (75 lbs.)
15 Kettle Bell Swings (50 lbs.)
20 Box Jumps (20″ box)
25 Squats
Run 400 Meters
Workout Description:
Move through each exercise as quickly as possible before moving on to the next. Intensity should be high, but technique should not be compromised. Post your time to the CrossFit Forum.
Sunday, September 30th, 2007
Rest day. Training is secured.
Saturday, September 29th, 2007
Six Mile Off-Road Run
Workout Description:
Post your time to the CrossFit Forum.
Friday, September 28th, 2007
Dead Hang Pull Up Ladder
Run 1 Mile
Dead Hang Pull Up Ladder
Swim 500 Yards
Dead Hang Pull Up Ladder
Run 1 Mile
Workout Description:
Pull up ladder = every minute on the minute do an ascending number of pull ups (i.e. minute 1 do 1 pull up, minute 2 do 2 pull ups, and so on until you cannot continue). You may do as many sets as needed within the minute to complete the required number of pull ups.
When you hit failure, Run 1 mile. Repeat pull up ladder. At the point of failure this time Swim 500 Yards.
Repeat pull up ladder one more time. At the point of failure run 1 mile.
Post the number you got to for each of the ladder efforts.
Example: Ladder 1 = 12 / Ladder 2 = 11 / Ladder 3 = 10.
Thursday, September 27th, 2007
Four Rounds for Time of:
500 Meter Row
25 Burpees
400 Meter Run
25 Knees to Elbows
Workout Description:
Proper execution of this workout requires, in order of priority, 1)
Good Form, and 2) High Intensity. Do not let #2 compromise
#1. Post the total time of the workout to the CrossFit Forum.
Wednesday, September 26th, 2007
Run 3 miles
As many rounds in 30 minutes of:
20 Box Jumps (20″ box)
25 Ring Push Ups
25 Sit Ups (Glute Ham Developer)
20 Kettlebell Swings (40 lbs)
Workout Description:
One ring push up = 2 regular push ups (if you don’t have rings or a TRX). Post your 3 mile time and # of rounds in the CrossFit Forum.
Tuesday, September 25th, 2007
Incremental Weight Pyramid of:
5 Cleans
10 Front Squat
Weight Recommendation: 65 / 95 / 115 / 135 / 115 / 95
/ 65
Workout Description:
For time, do 5 cleans and 10 front squats of each weight.
Post time to CrossFit Forum.
Monday, September 24th, 2007
Running with “Barbera”
5 Rounds for time of:
Run 400 meters
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Workout Description:
This is the CrossFit workout “Barbera” with a 400 meter run added to start each round. Post your time to the CrossFit Forum.
Sunday, September 23rd, 2007
Rest Day. Training is secured.
Saturday, September 22nd, 2007
For time do:
21-15-9
Deadlift 225 lbs
Ring Dips
Workout Description:
Do 21 Deadlits and 21 Ring Dips, followed by 15 Deadlift and 15 Ring Dips, followed by 9 Deadlift and 9 Ring Dips.
2 standard dips = 1 ring dip.
Post your time to the CrossFit Forum.
Friday, September 21st, 2007
Do as many rounds in 20 minutes as you can of:
10 SDHP (65lbs)
10 KB Thrusters (30lbs each hand)
10 Box Jumps (20″ Box)
10 Burpees
Rest 5 minutes
Run 1.5 miles for time
Rest 5 minutes
Do as many rounds in 10 minutes as you can of:
10 SDHP (65lbs)
10 KB Thrusters (30lbs in each hand)
10 Box Jumps (20″ Box)
10 Burpees
Workout Description:
Post your:
Total rounds for the 20 minute
Time for the 1.5 mile run
Total rounds for the 10 minute
Post your time to the CrossFit Forum.
Thursday, September 20th, 2007
For time:
Run 3 miles
5-10-15-10-5
Overhead Squats (95 lbs.)
400 Meter Run
Workout Description:
Run 3 miles. Do 5 OHS and run 400 meters / 10 OHS and run 400 meters / 15 OHS and run 400 meters / 10 OHS and run 400 meters / 5 OHS and run 400 meters.
Post your time to the CrossFit Forum.
Wednesday, September 19th, 2007
“Angie”
For time do:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
Workout Description:
Each exercise must be completed in its entirety before moving on to the next exercise. Post your time to the CrossFit Forum.
Tuesday, September 18th, 2007
Run 1 mile easy
Do 4 rounds of:
Run 400 meters hard
Row 1000 or Swim 500 meters with fins hard
Rest 5 minutes between each round
Run 1 mile easy
Workout Description:
Run the first mile to lossen up. Do 4 rounds of the 400 meter sprint and row or swim. Rest for 5 minutes between each of the rounds. Run the final mile easy to cool down. Push the runs and rows/swims extremely hard. If you are swimming be deliberate about keeping the transition time to a minimum. Post your time for each round and your overall time in the CrossFit Forum.
Monday, September 17th, 2007
5 x 5
Overhead Press
Push Press
Push Jerk
Workout Description:
Perform 5 sets of 5 reps of each exercise. Do all of one exercise before moving on. Increase weight with each set.
Sunday, September 16th, 2007
Rest Day. Training is secured.
Saturday, September 15th, 2007
Five rounds of:
50 seconds on : 10 Seconds rest and transition
65 lbs Obverhead Press
40 lbs Kettle Bell Swing
70 lbs Kettle Bell Deadlift
25 lbs Dumbell Thruster
45 lbs Overhead Squat
Rest one minute between rounds
Workout Description:
For 50 seconds perform as many reps as you can of each exercise. Use the 10 seconds to transition to the next exercise and to rest. Rest a full minute between rounds.
Round 1 – Get comfortable with the exercises
Round 2 – Focus on perfect technique
Round 3 – Increase intensity of each exercise
Round 4 – Increase intensity again and post numbers for each exercise
Round 5 – Beat numbers of previous round
Friday, September 14th, 2007
In honor of Navy SEAL Senior Chief Petty Officer Dan Healy.
“Healy”
1:2:3 Ratio
21-15-9
Deadlift (225lbs)
Pull ups
GHD Sit ups
Workout Description:
The 1:2:3 Ratio means that you will do 21 Deadlift / 42 Pull ups / 63 GHD Sit ups, followed by 15 Deadlift / 30 Pull ups / 45 GHD Sit ups, followed by 9 Deadlift / 18 Pull ups / 27 GHD Sit ups. Post you time to the CrossFit Forum.
Thursday, September 13th, 2007
In honor of Army Sgt. 1st Class Daniel Crabtree who was
killed in Al Kut, Iraq on Thursday, June 8th, 2006
“Daniel”
50 Pull ups
Run 400 Meters
21 Thrusters (95lbs)
Run 800 Meters
21 Thrusters (95lbs)
Run 400 Meters
50 Pull ups
Workout Description:
Scale Thrusters down in weight if needed. Kipping pull ups are allowed. Post your time to the CrossFit Forum.
Wednesday, September 12th, 2007
In honor of Lt Michael Murphy
“Murph”
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile
Workout Description:
The calisthenic portion can be broken down into sets and mixed together (ex. 10 pull ups, 20 push ups, 30 squats for ten sets). Post your time to the CrossFit Forum.
Tuesday, September 11th, 2007
In honor of Lt Michael McGreevy
“Michael”
3 round for time:
Run 800 Meters
50 Back Extensions
50 Sit ups
Workout Description:
Use a glute ham developer for the back extensions and sit ups.
Monday, September 10th, 2007
In honor of SO1 (SEAL) Jason Dale Lewis
“Jason”
For time:
100 Squats
5 Muscle ups
75 Squats
10 Muscle ups
50 Squats
15 Muscle ups
25 Squats
20 Muscle ups
Workout Description:
4 pull ups and 4 dips = 1 muscle up.
Sunday, September 9th, 2007
Rest Day. Training is secured.
Saturday, September 8th, 2007
Do three rounds for time of:
Run 1 mile
Row 1000 Meters
300 reps of jump rope
Workout Description:
Don’t wast time in transitions. Post total time to CrossFit Forum.
Friday, September 7th, 2007
Do five rounds for time of:
Run 1 mile
10 pull ups (dead hang)
20 KB Swings (40lbs)
30 Box Jumps (20″ Box)
Workout Description:
Do dead-hang pullups and 2 arm KB swings. Post time to CrossFit Forum.
Thursday, September 6th, 2007
“Tabata style”
Sumo Deadlift High Pull (65lbs barbell)
Squats
Thrusters (25lbs dumbells or kettlebells)
Sit ups
Row (calories)
Workout Description:
Tabata workouts consist of 20 seconds of intense work followed by 10 seconds of rest for a total of eight rounds (four minutes). Intense means intense.
Take a one minute rest in between exercises.
Post the lowest number for each of the exercises in the CrossFit Forum.
Did I mention that “intense” means INTENSE!
Wednesday, September 5th, 2007
Bodyweight Bench Press
Pull Ups
Run
Workout Description:
For 1 minute do as many reps of bodyweight bench press as you can. Rest for 1 minute. For 1 minute do as many pullups as you can. Rest for 1 minute.
Repeat this cycle for a total of 5 rounds (total time 20 minutes). Count your reps on both the bench press and the pull ups. Shoot for at least 100 of each.
3 mile conditioning run
Repeat BWBP / Pull Up routine. Try to match your numbers from the first set.
Post your total numbers to the CrossFit Forum.
Tuesday, September 4th, 2007
5×5
Overhead Press
Back Squat
Deadlift
Workout Description:
Do 5 sets of 5 of OHP, BS, and DL. Start at a heavy weight that you know you can do and increase the weight each set. Post your loads to the CrossFit Forum.
Monday, September 3rd, 2007
Long run (at least 6 mile trail run preferred).
Workout Description:
Long run today. Trail conditions preferred where agility and coordination are required. Post your time and distance on the CrossFit Forum.
Sunday, September 2nd, 2007
Rest Day. Training is secured.
Saturday, September 1st, 2007
Every minute on the minute for 30 minutes:
5 pull ups
10 push ups
15 squats
3 mile conditioning run
Every minute on the minute for 15 minutes
5 pull ups
10 push ups
15 squats
Description of Workout:
Push hard through the PT sets so you have a greater amount of rest each set. Post total time of workout to CrossFit Forum.
