Wednesday, November 26, 2008


happy thanksgiving....see you monday
i'm out at 4:30 today


Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Compare to 081010.

Tuesday, November 25, 2008

"Lynne"

Five rounds for max reps of:
Body weight bench pressPull-ups
Post reps for both exercises in all rounds.

Compare to 081106.

Monday, November 24, 2008

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Post time to comments.

Compare to 040905.

Thursday, November 20, 2008

Rest Day

Wednesday, November 19, 2008

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 080924.

Tuesday, November 18, 2008

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.

Compare to 080821.

Monday, November 17, 2008

Back Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 080930.

Friday, November 14, 2008

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters
Post time to comments.

Compare to 080426.
Great article written by Robb Wolf @ Crossfit Norcal

Wednesday, November 12, 2008

Rest Day...make up WOD
Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.

Tuesday, November 11, 2008

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 080907.

Monday, November 10, 2008

Five rounds for time of:
25 Pull-ups25 Burpees
Post time to comments.

Compare to 060415.
Lets play with it anyways...fallback option is kettlebell work.

Friday, November 7, 2008

Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.

Compare to 080927.

Thursday, November 6, 2008


"Lynne"
Five rounds for max reps of:Body weight bench pressPull-ups
Post reps for both exercises in all rounds.

Wednesday, November 5, 2008

wednesday
Complete as many rounds as possible in 20 minutes of:10 Pull-ups65 pound Thruster, 10 reps
Post rounds completed to comments.
tuesday w/5x5 deadlifts
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.
Use as many sets each minute as needed.
Post number of minutes completed to comments.