"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 071121.

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

Post time to comments.

Run 5K

Run 5K

Post time to comments.

Compare to 071129

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Compare to 070219.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 071128.

Burpees

For time:
150 Burpees

Post time to comments.

These are from completely prone to jumping and touching an object eight inches above maximum reach.

Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps

Post time to comments.

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Enlarge image

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

"12 Days of Christmas" at CFB

1 Muscle-up
2 Renegade Rows 30#
3 Pistols
4 DB Cleans 30#
5 Dips
6 Burpees
7 Wall Ball 20#
8 DB Swings 30#
9 Box Jumps 20"
10 Pullups
11 Double Unders
12 Pushups

30:29 as rx'd

-rest

Run or Row 5K

Post time to comments.

"Badger" -rest

Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.

"Fran" -rest

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

Post time to comments.

Compare to 071116.

400 meter Walking lunge

Post time and number of steps to comments.

Compare to 070828.

Weighted pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 071126.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 070910.

Back Squat

5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 070606.

Push Jerk

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 070724.

Deadlift

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

Compare to 071108.

"Lynne"

Five rounds for max reps of:

Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 071023.

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

Post time to comments.

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 071031.

"Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 071117.

5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk

Post reps to comments.

Compare to 040425.

Was in VA and short on time.

Did a Tabata Mash-up of Double unders and Burpees

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.

Compare to 071029.

Run 5 K

Run 5 K

Post time to comments.

Compare to 070926.

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 071020.

Weighted pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 071008.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 070905.

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 070903.

30 Muscle-ups

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 070923.

"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 071015.

Clean and Jerk

Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.

50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 070907.

At Pitt Cert
Did 30-20-10 of
Double Unders
Burpees
time 6:26

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 071025.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 070826.

"Linda" - rest

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 071011.

-rest

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

-rest

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Post time to comments.

Pick a Girl

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 070929.

Deadlift

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

Back Squats

1-1-1-1-1-1-1 reps

Post loads to comments.

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Compare to 071319.

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 070922.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 070917.

Front Squat

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 070720.

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.

Compare to 070618.

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

Compare to 070801.

Clean

Clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Take each clean from the ground and catch in a squat.

Compare to 070117.

Rest day.

Rest day. listen

Powered by Jott

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 070919.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 070526.

21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups

Post time to comments.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 070901.

Run 10 K

Run 10 K

Post time to comments.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 070826.

Run 10 K

Post time to comments.

Compare to 070719.

"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 070906.

"Mary" - rest

"Mary"

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups

Post round completed to comments.

"Murph" - rest

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 070816.

"Linda" - rest

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 070727.

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

"Filthy Fifteen" @ CFB

5 Rounds for Time:

15 Pullups
15 Double Unders
15 Squats
15 Deadlifts (135/95)

Weighted pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 070717.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 070818.

Fot time:
Run 400 meters
75 pound Powerclean, 50 reps
40 L Pull-ups
Run 400 meters
75 pound Powerclean, 40 reps
30 L Pull-ups
Run 400 meters
75 pound Powerclean, 30 reps
20 L Pull-ups
Run 400 meters

Post time to comments.

Back Squat

Back Squat 3-3-3-3-3-3 reps

Post loads to comments.

Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters

Post time to comments.

Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups

Post time to comments.

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070825.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 070708.

"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 070809.

Run 5 K

Post time to comments.

Compare to 070830.

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Post time to comments.

30 Muscle-ups

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 070701.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 070707.

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 070812.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 070817.

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Post time to comments.

Compare to 040401.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 070715.

Power clean

Power clean 3-3-3-3-3 reps

Post loads to comments.

Three rounds for time of:
50 Double-unders
75 Squats

Post time to comments.

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Post time to comments.

Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps

Post time to comments.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 070810.

Front Squat

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070117.

50 - rest

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

50 - rest

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

"Helen" rest

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 070723.

rest

"Elizabeth" r

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 070805.

Rest

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 070520.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 070704.

Run 5 K

Run 5 K

Post time to comments.

Compare to 070814.

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-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

400 meter Walking lunge

Post time and number of steps to comments.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 070623.

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070525.

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups

Post time to comments.

Shoulder Press

5-5-5-5-5 reps

Post loads to comments.

Compare to 070105.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 060919.

Front Squat

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 070621.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 070522.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 070629.

Run 5 K

Run 5 K

Post time to comments.

Compare to 070804.

50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions

Post time to comments.

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 060624.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

"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 061211.

Back Squat

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Snatch

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 070613.

Run 5 K

Post time to comments.

Compare to 070725.

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

Jason

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

5 K Run

Yankee Homecoming 5K Road Races

Time 23:44


For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Post time to comments.

Five rounds for time of:
Run 400 meters
25 Back extensions

Post time to comments.

Complete as many rounds in 20 minutes as you can of:
10 L-pull-ups
15 Glute-ham developer sit-ups

Post rounds completed to comments.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 070424.

Run 5 K

Post time to comments.

Compare to 070626.

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

"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 070414.

"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 061219.

Front Squat

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

Weighted pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 070323.

Hang squat clean

1-1-1-1-1-1-1 reps

Post loads to comments.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 070609.

Rest Day

Ran easy 5k
time 24:06

New route, slightly longer, closer to 5k

Bench Press

Bench Press 1-1-1-1-1-1-1 reps

Post loads to comments.

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 060702.

Back Squat

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Compare to 042210.

Cindy or Mary

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 070524.

Take the Lake 5K

Lake Quannapowitt Wakefield, MA

Time 23:45

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 060511.

Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps

Post time to comments.

"CrossFit Total"

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 061006.

30 Muscle-ups

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 070603.

Hang power clean

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 061205.

Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

Post time to comments.

Run 5 K

Run 5 K

Post time to comments.

Compare to 070610.

Front Squat

Front Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 070201.

Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows

Post rounds completed to comments.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 061012.

10 K

Run 10 K

Post time to comments.

Compare to 070508.

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.

Compare to 070518.

- rest

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

Post time to comments.

- rest

- rest

- rest

- rest

Rest Day

Back Squat

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 070301.

Run 5 K

Run 5 K

Post time to comments.

Compare to 070411.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 070124.

Five rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps

Post time to comments.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 070402.

MVS

· 2 laps of "corner strides" - jog the straightaway"

1. 800 at 3:50 (1:55 /400) with 30 sec rest
800 at 3:37-3:40 (1:48-1:50/400) with 60-90 sec rest
800 at 3:32-3:35 (1:46-1:47 /400) with 200 meter walk for rest

2. 4 x 400 at 1:40 sec (50/200) with 200 walk/jog after each repeat

3. 4 x 600 meters ( 1.5 laps) as:

200 @ 50
200 at 65-70
200 at 50

Rest: Jog 200 after each 600 meter repeat

Snatch

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 070426.

Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups

Post time to comments.

Compare to 050814.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 070509.

Three rounds for time of:
Row 500 meters
50 Wall Ball shots

Post time to comments.

If you don't have access to a C2 Rower, substitute 400 meter runs.

Run 100 meters

Ten sprints for time:

Run 100 meters

Post best and worst time to comments.

Compare to 070227.

Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps

Scale as needed.

Post loads and rounds completed to comments.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 070420.

Resting today for the Trevor Win'E Memorial Day Fundraiser

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to April 08, 2007

Cindy or Mary

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 070416.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to April 19, 2007.
or March 25, 2007

Four rounds for time of:
5 Muscle-ups
50 Squats

Post time to comments.

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 070428.

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.

Compare to 061126.

or 10/13/06

Push press

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 070501.

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to comments.

Compare to 051226.

15-12-9 reps of:
155 pound Hang power cleans
Muscle-ups

Post time to comments.

Back squat

Back squat 5-5-5-5-5 reps.

Post loads to comments.

Compare to 070205.

50-40-30-20- and 10 rep rounds of:
Double unders
Glute-ham sit-ups
Back extensions

Post time to comments.


O-lifting at CFB

Snatch 2 2 2 2 @75 135#
Hang Clean and Jerk 2 2 2 2 @75 160#
Front 2 2 2 2 @85 225#

Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups

Post time to comments.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 070412.

Run 10 K

Run 10 K

Post time to comments.

Compare to 070209.

Complete as many rounds as you can in twenty minutes of:
135 pound barbell Thruster, 7 reps
Weighted pull-up, 50 lbs, 7 reps

Post rounds completed to comments.

Power Snatch

Power Snatch 3-3-3-3-3-3-3 reps

Post loads to comments.

Complete as many rounds in twenty minutes as you can of:
65 pound barbell Thruster, 15 reps
21 Jumping pull-ups

Post rounds completed to comments.

Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.

For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups

Post time to comments.

Push press

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 070322.

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Post time to comments.

Saturday Olympic Lifting at CFB

Burgener Warm-up

Squat Cleans:
5 x 3 x 65%
4 x 3 x 75%
3 x 3 x 80%
2 x 3 x 90%

GHD Situps: 2 x 10
Toe-to-Bar: 1 x 10
GHD Bk Ext: 2 x 10

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 061231.

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Post rounds completed to comments.

Compare to 060614.

Muscle-ups

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 070203.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 070215.

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

Compare to 051228.

Overhead squat

Overhead squat 3-3-3-3-3-3-3 reps

Post loads to comments.

"Lynne" - rest

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 061217.

"Michael" - rest

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 070325

- rest

Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps

Post time to comments.

Compare to 060114.

"Cindy" or "Mary"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 070318.

Push Jerk

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

"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 070309.

"CrossFit Total"

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 070317.

Run 5 K

Run 5 K

Post time to comments.

Compare to 070330.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 070126.

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070221.

15-12, and 9 rep rounds of:
Back squat
Handstand push-up

Post loads to comments.

Went to XFB - O-lifing

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Three rounds for time:
12 Muscle-ups
30 Back extensions
Run 400 meters

Post time to comments.

Clean & Jerk

Clean & Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 070129.

Power clean

Power clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

went to XFB, o-lifting

Run 5 K

Run 5 K

Post time to comments.

Compare to 070305.

50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 070121.

Front Squat

Front Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070114.

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 070213.

Weighted pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Push press

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 070128.

"Nasty Girls"

3 rounds for time of:

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Compare to 051204.

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

"Cindy" or "Mary"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 070225.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 070217.

Deadlift

Deadlift 3-3-3-3-3-3-3 reps

Post loads to comments.

HSPU/Pull-ups

For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

Post time to comments.

Compare to 070222.

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 050721.

Three rounds for time of:
Row 1000 meters
95 lb Thruster, 21 reps

Post time to comments.

Split Jerk

Split Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

XFBoston O-lifting

3x5 85% snatch @115 134 #
1 1 1 max snatch 155 155 165f # 2x

3x5 85% C&J @ 135 155 155 #
1 1 1 max C&J @ 165 175 185 #

DB hand cleans. @ 30 & 40 #

"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 070116.

Three rounds, 50-30- and 20 reps, for time of:
Double-unders
Push-ups
Pull-ups

Post time to comments.

Front Squat

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 061123.

Run 5 K

Run 5 K

Post time to comments.

Compare to 070122.

Three rounds for time of:
Row 500 meters
Bench press body weight, 30 reps

Post time to comments.

Run 400 meters if you don't have a C2 Rower.

For time:
Run 800 meters
45 lb One arm dumbbell snatches, alternating arms, 20 reps
45 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps
45 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters

Post time to comments.

Back Squat

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Run 100 meters

Ten sprints for time:

Run 100 meters

Post best and worst time to comments.

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post time to comments.

"Cindy" or "Mary"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 070118.

Overhead Squat r

Overhead Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

REST DAY

HSPU/Pull-ups r

For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

Post time to comments.


REST DAY

Deadlift r

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070130.

REST WEEK

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Compare to 061130.

Run 800 meters

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 070120.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 061125.

Didn't have time for this so I did B2B Tabata squats.

HSPU/L-Pullups

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Compare to 060420.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 061213.

Back Squat

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Post time to comments.

Compare to 061010.

Run 10K

Run 10K

Post time to comments.

Compare to 061201.

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents

Post time to comments.

Back squat

Back squat 5-5-5-5-5 reps

Post loads to comments.

Muscle-ups

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 061114.

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 061024.

Deadlift

1-1-1-1-1-1-1 reps

Post loads to comments.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 060515.

Push press

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 061221.

Complete in as few sets as possible:
95 pound Overhead squat, 75 reps

Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 061117.

Run 5 K

Run 5 K

Post time to comments.

Compare to 061224.

50

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 061204.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 061212.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 061215.

Clean

Clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Take each clean from the ground and catch in a squat.

Compare to 061029.

"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 061119.

Front Squat

Front Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps

Post time to comments.

Pull-ups

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Placing a dumbbell between the legs above crossed ankles works great.

Post loads to comments.

Compare to 061017.

Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups

Post rounds completed to comments.

rest week (3 days) for me.

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

rest week (3 days) for me.

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups

Post rounds completed to comments.

rest week (3 days) for me.

Deadlift

Deadlift 5-5-5-5-5 reps

Post loads to comments

Shoulder Press

Shoulder Press 5-5-5-5-5 reps

Post loads to comments

Back Squat

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Five rounds for time of:
400 meter run
135 pound Thruster, 10 reps

Post time to comments.

subing 500m row for running

Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps

Post time to comments.

subing 500m rows for the run