113005 "Chelsea"

"Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.


If you’ve finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

112905 "Diane"

"Diane"

For time, reps of 21-15-9

Deadlift 225 pounds
Handstand Push-ups

If you cannot do handstand push-ups then substitute heavy dumbbell overhead presses with strict form.

Post time to comments.

112805 "Fran"

"Fran"

Reps of 21-15-9

95# Thruster
Pull-ups

Post time to comments.

112305 "Fight Gone Bad"

"Fight Gone Bad!"

This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds.

The stations are:
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 (Calories)


The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good 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.

112205

Complete for time.

30 Ring Pull-ups
30 DB Cleans, 40 pounds
10 Burpees
75' Bear Crawl
20 DB Thrusters, 40 pounds
20 DB Swings, 40 pounds
10 Burpees
75' Bear Crawl
50' Walking lunges, 40 pound dumbbells each hand
10 Single leg squats
10 Handstand Push-ups

Post time and any modifications to comments.

112105

5 Rounds for time:

600 meter run
50 Squats

Post time to comments.

111805

Deadlift

5-3-2-1-1-1-1

Post loads for each set to comments.

111705

Complete reps of 80, 65, 50, 35, 20, 10 and 5 of:

Dumbbell Swing, 40 pounds
Ring Pull-ups
Dumbbell Thruster, 20 pounds

Post time to comments.

111605

Complete reps of 80, 65, 50, 35, 20, 10 and 5 of:

Squats
Push-ups
Sit-ups

Post time to comments.

111505 "Karen rows a boat"

"Karen"

150 Wall ball shots, 20 pound ball 10' target

Post time to comments.

Women should substitute a 15 pound ball or fifteen pound dumbbells.

Rest two minutes and then

Row 2k meters.

Post time to comments.

111405 "Thor"

"Thor"

5 Rounds

30 Burpees
20 Pull-ups
10 DB Snatches each arm, 40#

Post time to comments.

Fallen Heroes Memorial

As another Veteran's Day comes and goes, please take the time to thank and honor those who fight to provide the freedoms and liberties we sometimes take for granted. The website www.fallenheroesmemorial.com allows ordinary citizens like myself to learn about the fantastic lives these soldiers live and to pay respect to their efforts on our behalf. I strongly encourage each of you to take a little time of your lives and visit the site. I will let it speak for itself . . .

111105 Veteran's Day

Three workouts to choose from today to honor friends of CrossFit who have perished in the battle against terrorism.

"Murph"

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Wear body armor or a twenty pound vest if you got it. Post time to comments.

"LT"

Reps of 21, 15, and 9 of:

Handstand Push-ups
Ring Dips
Ring Pull-ups

Post time to comments

"Michael"

3 Rounds

Run 800 meters
50 Back extensions
50 Sit-ups

Post time to comments.

Post your time and reason you chose the specific workout that you did. Also, if you have any friends, family, or loved ones serving this Wonderful Country abroad please take a moment to thank them and honor them with us today!

111005

For time reps of:

50, 35, and 25

DB swings, 55 pounds
DB Push press, 55 pounds

Post time to comments.

110905

DB Thrusters, 20 pounds
Ring Pull-ups
Sit-ups
Burpees
Punching Bag

This is a three round event with one minute at each station. After completion of all stations the athlete rests for one minute.

Follow by practicing floor tumbling skills for fifteen minutes.

110805

Complete as many rounds as you can in twenty minutes of:

5 Overhead press, 55 pounds
10 Single leg squats
15 Ring pull-ups

Post completed and partially completed rounds to comments.

110705

Courtesy of Rutman!

10 DB Snatches, 55 pounds
20 DB Swings, 55 pounds
40' Alligator walk, down and back
9 DB Snatches, 55 pounds
18 DB Swings, 55 pounds
40' Alligator walk, down and back
8 DB Snatches, 55 pounds
16 DB swings, 55 pounds
40' Alligator walk, down and back

Post time to comments.

110305

Run or Row 10k meters.

Post time to comments.

110205

Tabata push-up
Run 600 meters
Tabata sit-ups
Run 600 meters
Tabata jumping squats
Run 600 meters

Rest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.

Add your Tabata scores and divide the total by your totaled run times in seconds (i.e. 50/390 = .128 reps/second).

Post score to comments.

110105

Back Squat

1 - 1 - 1 - 1 - 1 - 1 - 1

Post loads for each set.