Posts from ‘March, 2010’

Tuesday

Weighted Pull-up 1, 1, 1 reps
For time:
Push Press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Wall-ball 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 reps
Post load and time to comments.

Sunday
For time:
500m Row
25 Pull-ups
20 KB Swings, 53lb
15 OHS, 95lb
10 Burpees
400m Run
Then go backwards ending with the 500m row.
Post time to comments.

.
Saturday
“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 [...]

.
Thursday
For time:
30 Overhead Squat 95lb/55lb
30 Pull-ups Chest to Bar
30 Power Snatches 95lb/55lb
30 Feet to Bar
30 Sumo Deadlift High Pull 95lb/55lb
30 Air Squats
30 Kettlebell Swings 53lb/35lb
This workout is part of the NY/NJ sectionals taking place at Guerrilla Fitness/CrossFit Montclair this weekend.

Tuesday
Seven rounds for time of:
7 Snatch Grip Deadlifts
7 Burpees (jump over the bar)
Post load and times to comments.

Saturday
Four rounds for time of:
Weighted 400m Run, 45lb/25lb plate
15 Kettlebell Swings, 53lb/35lb
Post time to comments.

Thursday
For time:
21,18,15,12,9,6,3 reps of:
Front Squats, 65% – 75% of Bodyweight
Ring Body Rows
Post load and time to comments.

Tuesday
For time:
Push press, Push jerk or Split jerk a total of 6000lbs.
Post load, reps and time to comments.

Sunday
Open gym WOD
Three rounds of:
30 Double Unders
25 L Pull ups
20 Dumbbell Squat Cleans
Post load and time to comments.

Saturday
“Cindy”
AMRAP 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post total rounds completed to comments.