No morning classes! Schedule 12:30 1:30, 4:30 5:30 6:30
Five rounds for time of:
KB walking lunge, 10 alternating steps
KB swing, 15 reps
Post time to comments.
Monday, January 31, 2011
Sunday, January 30, 2011
Monday 1/31/2011
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Post time to comments.
Josh Grace - Post Workout Meal
Saturday, January 29, 2011
Sunday 1/30/2011
3 Rounds
Snatch
3 min max rope climb
Post load and number of rope climbs to comments.
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DE Box Squat - GFY Crew
Friday, January 28, 2011
Saturday 1/29/2011
Thursday, January 27, 2011
Friday 1/28/2011
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Wednesday, January 26, 2011
Thursday 1/27/2011
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Tuesday, January 25, 2011
Monday, January 24, 2011
Tuesday 1/25/2011
Complete 5 rounds:
Handstand Hold - 30 seconds
Max Handstand Push Ups
Static Pull Up Hold - 30 seconds
Max Strict Pull Ups
Hold Top of Ring Dip - 30 seconds
Max Ring Dips
*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*This is not for time.
Post total reps completed to comments.
Sunday, January 23, 2011
Monday 1/24/2011
"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
Saturday, January 22, 2011
Friday, January 21, 2011
Saturday 1/22/2011
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Yoga 8am
Thursday, January 20, 2011
Wednesday, January 19, 2011
Thursday 1/20/2011
1000 meter row
50 Back Ext.
50 Body Rows
50 Front Squats 95lbs./55lbs.
Post time to comments.
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Post Workout Drink for The Power Athlete
Tuesday, January 18, 2011
Monday, January 17, 2011
Sunday, January 16, 2011
Monday 1/17/2011
For fifteen minutes do pull-ups for twenty seconds, then sit-ups for twenty seconds, followed by squats for twenty seconds.
Post results to comments.
Saturday, January 15, 2011
Sunday 1/16/2011
Welcome back Chris!
Squat 10x2 @ 65% of 1 RM
Floor Press 5, 5, 5, 5, 5
Floor Press 5, 5, 5, 5, 5
Post weight to comments.
Friday, January 14, 2011
Thursday, January 13, 2011
Wednesday, January 12, 2011
Thursday 1/13/2011
Bear Complex WOD
5 Rounds
7 Sets
Rest as needed between rounds.
Post loads to comments.
Tuesday, January 11, 2011
Wednesday 1/12/2011
5 Min at each station
Double Unders
Push-ups
Distance Row
Back Ext
Post Reps and distance to comments.
Monday, January 10, 2011
Tuesday 1/11/2011
25 Wall climbs
Then:
25 KTE
25 Burpee Pull-ups
25 Squats
15 KTE
15 Burpee Pull-ups
15 Squats
5 KTE
5 Burpee Pull-ups
5 Squats
Post time to comments.
Sunday, January 9, 2011
Monday 1/10/2011
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Dave Lipson 18 rounds + 7 PP, Austin Malleolo 17 rounds + 5 PP, Jeremy Thiel 15 rounds, Karianne Dickson 13 rounds + 10 push press (75lb PP, 1pood KB, 24" box).
Post rounds completed to comments.
Compare to 100929.
Berlyn Berry, Fort Carson, Colorado.
Saturday, January 8, 2011
Friday, January 7, 2011
Saturday 1/8/2011
No yoga today
New Shirts and Hoodies are in. Come in to the gym and pick yours up today!
"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.
Austin Malleolo 455, Kevin Houston 418.
Thursday, January 6, 2011
Wednesday, January 5, 2011
Thursday 1/6/2011
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Tuesday, January 4, 2011
Wednesday 1/5/2011
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Michael Giardina 2:15, Dadi Reynir Kristleifsson 2:34, Chris Gosler 3:18,Heather Bergeron 4:54 (185lbs), Kristan Clever 5:13 (225lbs), Michelle Kinney 7:15 (185lbs), Rebecca Voigt 9:03 (225lbs), Kevin Montoya 9:12 (freestanding).
Post time to comments.
CrossFit Football Combine Announced!
February 19 & 20, 2011
Irvine, CA
Monday, January 3, 2011
Tuesday 1/4/2011
"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.
Sunday, January 2, 2011
Monday 1/3/2010
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
Post time to comments.
Saturday, January 1, 2011
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