Bench press 10-8-6-4-2 reps. Total weight for all five sets and submit with body weight. Rest as needed before, How many passes of this circuit can you make in 20 minutes? Count each element (Box jump, Muscle-up, Leg raise) as a single point, so that, for instance, four complete circuits and once more 20 box jumps and one more muscle-up would be 14 points. If you still can't … [Read more...] about Friday 010518
Pull-Up
Saturday 010512
Five rounds for time of: 25 Squats 10 Pull-ups 10 Dips Submit time and level of assistance for pull-ups and dips. If assisted, keep assistance at same level throughout workout. Total time and assistance amount is excellent indicator of your overall fitness. Rush through! … [Read more...] about Saturday 010512
Tuesday 010515
5 Sets of pull-ups. Fast-slow-fast-slow-fast. The fast ones are fast and sloppy; the slow ones are excruciatingly perfect. This is, of course, high rep and low rep, alternating. The following circuit contains three elements and is a powerful whole body workout. Each element is 45 seconds with a fifteen second rotation (not one second more or you start over). Make five … [Read more...] about Tuesday 010515
Tuesday 010508
Time five muscle-ups and 50 box jumps on 20" plyo box. Stretch/rest 20 minutes. Time five muscle-ups and 50 box jumps on 20" plyo box. We're interested in both times and decay rate from first to second effort. If you can't do muscle-ups, substitute fifteen pull-ups and twenty dips for each muscle-up. If you can't do pull-ups and dips use assistance device (Cybex, Gravitron, … [Read more...] about Tuesday 010508
Thursday 010510
Repeat this circuit three times with no rest. Push hard; make each set a worthy effort. Use your judgement on the reps. Great athletes will make each set a challenge and execute the movements with great control and technique. Max heart rates are readily available here. For you fighters, this is a fight. Bike a fast mile Sit-ups Back extension Max set of pull-ups Bench press @ … [Read more...] about Thursday 010510
Thursday 010503
Bike hard for ten minutes. (Record distance) Rest three minutes One set of pull-ups followed immediately by bench press at body weight. Rest one minute Second set of pull-ups followed immediately by bench press at body weight. Rest one minute Third set of pull-ups followed immediately by bench press at body weight. Rest two minutes "Wall Ball" drill for two minutes, attempt 50 … [Read more...] about Thursday 010503
Tuesday 010501
Three rounds of: 25 Sit-ups 12 Back extension/glute-ham raises Then, Three rounds of: Max set of pull-ups Max set of push-ups Walking lunge twenty steps each right and left leg … [Read more...] about Tuesday 010501
Saturday 010421
Max set of pull-ups Run 800 meters Max set of pull-ups Run 400 meters Max set of pull-ups Run 200 meters Report entire time for workout and total for pull-ups. … [Read more...] about Saturday 010421
Wednesday 010418
Warm-up EZ sit-up, back ext., pull-up, push-up, air squat and stretch 21 Rep push-press followed immediately by max set of pull-ups. Rest as needed; you don't need more than three minutes Repeat for total of five combined sets. Run 1 mile. … [Read more...] about Wednesday 010418
Thursday 010419
Warm-up with five minutes of cardio, a single set each of sit-up, back extension, air squat, pull-up, push-up, and finally stretch. (This is the default CrossFit warm-up. Remember it, please.) Complete your warm-up with each of the following using comfortable loads. Deadlift, 1 set, 10 reps Power Clean, 1 set, 10 reps Front Squat, 1 set, 10 reps Push Press, 1 set, 10 reps Go … [Read more...] about Thursday 010419