Tabata Squats, Push-ups,and Pull-ups resting one minute between efforts. 1/2 Tabata Squats, Push-ups, and Pull-ups resting one minute between efforts. … [Read more...] about Friday 030425
Push-Up
Monday 030224
Complete as many rounds in 20 minutes as you can of: 25 Push-ups Bike 1 mile Double body weight Deadlift, 12 reps … [Read more...] about Monday 030224
Wednesday 030212
Complete as many rounds in 20 minutes as you can of: 500 meter Row (moderate pace- not all out) 15 Push-ups 25 pound plate Squats, 25 reps … [Read more...] about Wednesday 030212
Saturday 030208
Complete as many rounds in 20 minutes as you can of: 95 pound Power cleans, 15 reps 25 Jump rope "Double Unders" 20 Push-ups … [Read more...] about Saturday 030208
Saturday 030118
Complete a full Tabata interval of: Row Squat Pull-up Push-up Sit-up You get a minute rest between each exercise. … [Read more...] about Saturday 030118
Sunday 030119
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 … [Read more...] about Sunday 030119
Monday 030113
Complete as many reps in 30 minutes as you can of: Rope Climb Push-up The objective here is to climb and push until you can do neither. Thoroughly exhaust both functions within 30 minutes. Report the details of the experience both today and the effects tomorrow. Count the number of trips up the rope (the CrossFit rope is a 13' "shorty") and the number of push-ups within the … [Read more...] about Monday 030113
Saturday 021214
Five rounds for time of: 25 Push-ups Body weight back squat, 20 reps 25 Sit-ups … [Read more...] about Saturday 021214
Monday 021209
For Time: 50 Push-ups 50 Pull-ups 75 Sit-ups 75 Kettlebell Swings, 1 "pood" kettlebell (16kg) 150 Air Squats Perform the following in any order. The idea is to perform each in as few sets as possible. All of the reps from each exercise do not have to be completed before starting some from another exercise. Keep track of the reps and tally the total sets to completion. Note … [Read more...] about Monday 021209
Thursday 021212
Three rounds for time of: Walking lunges, 50 steps 50 Push-ups 4 "L-Rope climb" Notes: 1) Lunge requires trailing knee to "kiss" the ground on each step. 2) Push-ups only count if body is perfectly straight and chest comes to ground. 3) L-Rope climb is a rope climb with your legs straight out in front of you. … [Read more...] about Thursday 021212