Run 400 meters Three to Five rounds of: 5 Muscle-up, 5 reps 12 Glute-ham raise Skip rope 5 minutes try not to stop … [Read more...] about Thursday 010531
Run/Running
Wednesday 010523
Push press 21-18-15 reps, rest as needed before, Complete as many rounds in 15 minutes as you can of: Two handstand push-ups. Jump rope "Double-Unders"; 1 minute Run 400 meters Notes: 1. If you can't do a handstand push-up, struggle for thirty seconds and hold handstand for 60 seconds each pass 2. If your technique sucks just jump furiously for one minute … [Read more...] about Wednesday 010523
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
Friday 010420
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 Friday 010420
Wednesday 010411
Today we are rowing some intervals that take us to the middle of the lactic acid pathway. Set the CII Rower for intervals a minute long with a minute's rest. We are going to row ten of the intervals. This is a twenty-minute workout. On the efforts, set the rower to projected meters and row the first interval at 95% On the rest, row easy, maximizing your recovery. On subsequent … [Read more...] about Wednesday 010411
Thursday 010412
Tomorrow is a rest day. Warm-up with three sets of sit-ups and back extensions Bench press 21 Reps max weight (21RM load 21 Reps) Two minute all out sprint on stationary bike Rest as needed before you... Bench same weight as before, got 21? Two minute all out sprint on stationary bike Rest Done right, you're done … [Read more...] about Thursday 010412
Monday 010409
50 dumbbell Thrusters with 25% of your bodyweight, immediately, Jump on 20ox 50 times within 2 minutes, immediately, Walking lunge of 50 steps with dumbbells at 25% of your bodyweight, immediately, Run 1 mile … [Read more...] about Monday 010409
Sunday 010408
Let's put some energy in to the five CrossFit Challenges (No's 1-5) Vertical-leap 1/2 your body height. Muscle-up 10 times in a row without touching ground or coming off of the rings. Run 1 mile then complete a single set of bench press at body weight 21 reps, all within 10 minutes. Beat Garth Taylor's 1:25.5 500-meter Row. 21 reps of dumbbell "thrusters" at 1/2 your body … [Read more...] about Sunday 010408
Thursday 010405
Most of you are a little beat up by now. Let's work a little triathlon CrossFit style, short and hard. Bike 3 miles Swim 500 meters Run 1000 meters The challenge will be to set up the transitions to minimize the transition time. Share with us your total time for all three legs and your transition strategy. We’re leaving the order of events to your discretion!! If the … [Read more...] about Thursday 010405