053106

"The Regan"

3 Rounds for time:

15 Bear Complex, 95 pounds
15 Pull-ups
15 Weighted Burpees, 30 pounds
15 Knee to elbows
15 Single arm dummbell overhead squats, 30 pounds
800 meter run










The Regan, Mike Regan, himself. Good luck Mike!

053006

For Time:

400 meter run
25 Sit-ups
25 Push-ups
800 meter run
50 Squats
50 Good mornings
800 meter run
25 L-hold Pull-ups
25 Handstand push-ups
400 meter run

Post time to comments.











Pull-ups can be done on the rings or the bar.

052906

"Helen"

3 Rounds for time:

400 meter run
1.5 pood Kettlebell swings, 1.5 pood
12 Pull-ups

Post time to comments.










Require proper warm-up to ensure your athlete's success.

052706

3 rounds for time:

5 Muscle ups
10 Handstand push-ups
200 meter run

Post time to comments.

If you cannot perform a muscle up then substitute 4 ring pull-ups and 4 ring dips for each muscle-up.











A well deserved long weekend!

052606

Clean

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

Post loads to comments.










Just another day at Crossfit Santa Cruz.

052506

Deadlift

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

Post loads to comments.











Congrats Jon Gilson, lifted 425 pounds (2.5 x body weight)

052406

"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. We've seen +3. Any +4s?













"Chelsea" in motion.

052306

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

15 Jerks, 85 pounds
15 Ring push-ups
10 Knee to elbows

Post rounds completed and any partial rounds completed to comments.

Jon Gilson, Beck's Burpees


Modifications:
Jerks: A. 65 pounds, B. 45 pounds
Push-ups: A. Regular push-ups, B. Knee push-ups
Knee to elbows: A. Weighted leg levers, B. Abmat sit-ups

052206

Complete 5 Rounds for time:

400 Meter Run
50 Squats

Post time to comments.















Here I am surrounded by two of the best people, and trainers, you will ever meet. Lisa Lugo, Crossfit San Diego, and Mike Minium, Crossfit Oakland.

052006

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.












Dumbbell Overhead Squat.

051906

Deadlift

5-5-5-5-5


Post loads to comments.



The new pull-up bar at CrossFit Boston.

051806

Three rounds for time:

800 meter run
21 Kettlebell swings, 1.5 pood (55 pound dumbbell)
15 Dumbbell Thrusters, 40 pounds
9 Pull-ups

Post time to comments.


Single arm dumbbell split jerks.

051705

Complete for time:

10 Pull-ups
20 Dumbbell single arm overhead squats
30 Dumbbell single arm split jerks
40 Dumbbell single arm walking lunges
3o Dumbbell single arm split jerks
20 Dumbbell single arm overhead squats
10 Pull-ups

All of the reps for single arm exercises should be split, i.e. 10 squats on the right and 10 squats on the left. Choose 40, 30, or 20 pounds for the load.

Post load used and time to comments.


Rope climbing is extremely functional.

051605

3 rounds for time:

*5 pull-ups
*10 push-ups
*15 squats

Row 500 meters

* Complete the 5,10,15 circuit three times before the 500 meters. The athlete completes a total of 9 rounds of small circuit and three rounds of the total circuit including the 500 meter row.

Post time to comments.

Congrats to EC, CrossFit Boston's newest trainer.

051506

Complete for time:

Double Unders
50/40/30/20/10
Dumbbell Thrusters, 30 pounds
30/20/15/10/5
Ring Dips
15/10/8/5/3

Post time comments.

www.concept2.com, Crossfitters can log and compare their rowing outputs.

051306

Four rounds for time of:

20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps


Post time to comments.

Proper squat depth for medicine ball cleans.

051206

For time:

Run 400 meters
50 Squats
50 Push-ups
Run 800 meters
25 Squats
25 Pull-ups
Run 800 meters
50 Squats
50 Push-ups
Run 400 meters


Post time to comments.

Best of luck in NYC Amy

Swotinsky.

051106

"Cindy"

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

5 Pull-ups
10 Push-ups
15 Squats


Post number of rounds completed to comments.

051006

Overhead Press
3-3-3
Push press
3-3-3
Push Jerk
3-3-3


Post loads to comments.

0600 L-sit Madness.

050906

For time:

800 meter run
3o Kettlebell swings, 1 pood or 30 pound dumbbell swings
20 Push press, 65 pounds
800 meter run
20 Push press, 65 pounds
30 Kettlebell swings, 1 pood or 30 pound dumbbell swings
800 meter run

Post time to comments.

Intensity!

050806

"Isabel"

30 reps for time:

Snatch, 135 pounds

Post time to comments.

Paul Loiselle resting after Fight Gone Bad.

Substitutions:

A. Snatch, 95 pounds

B. Snatch, 65 pounds

C. Snatch, 45 pounds

050606

Push Jerk

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

Post loads to comments.

The push press - the arms are fully locked and the head is pushed through.

050506

"Fight Gone Bad"


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. The stations are:

1. Wallball, 20 pound ball (reps)
2. Deadlift high-pull, 75 pounds (reps)
3. Box jump, 20 inch box (reps)
4. Push press, 75 pounds (reps)
5. Rox, (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.

Dave Picardy of Crossfit Topsfield.

050406

"Kelly"

Five rounds for time

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

What We Do Is Secret.

050306

Front Squat

5-5-5-5-5

Post loads to comments

.

"Get some, Go again" - Crossfit Eastside

050206

Row 5k

Post time to comments.

18:30 class working hard.

050106

"Filthy Fifty"

For time:

50 Box jump, 24 inch box
50 Barbell rows, 45 pounds
50 Kettlebell swings, 1 pood (30lb Dumbbell)
Walking Lunge, 50 steps
50 Flutter kicks, 4 count
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (500 single jumps)

Post time to comments.

This version is again modified until we have a pull-up bar here at Crossfit Boston. Bear with me folks, it will be here shortly.

Hollow Rocks.