Thursday 030918

For time:

Run 1 mile

50 Kettlebell swings

40 Pull-ups

30 Kettlebell swings

20 Pull-ups

10 Kettlebell swings

Run 1 mile

Use 1½ pood Kettlebell or 50 pound dumbbell. Post time to comments.

Tuesday 030916

For time:

Row 1K

Thruster 75 X 50 (75 lbs & 50 reps)

Row 1K

Monday 030915

How many rounds can you complete in 20 minutes?

Bench press 135X12

12 Pull-ups

Sunday 030914

Back Squat 5-3-2-1-2-3-5 reps

Rest as needed between sets. Post loads to comments.

"Elizabeth"

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Thursday 030911

Four rounds for time of:

30 Wall-ball shots

30 Sit-ups

Run 400 meters

Wall-ball with 20-pound ball. Post time to comments.

Wednesday 030910

Seven round for time of:

Deadlift 225 X 10

Rope Climb double-up

Double up is two ascents with only a touch and go in between. Post time to comments.

Monday 030908

Run 5K

Sunday 030907

"Chelsea"

Set up before a clock, and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.

Can you continue for thirty minutes? Twenty? How about 10? Post results to comments.

We last saw this workout August 3rd, and it will be making repeated, irregular, appearances in the "Workout of the Day." This and other "benchmark" workouts will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name. This is "Chelsea." The benchmark series - there will be many - will serve to measure your performance and improvements.

If on last tackling "Chelsea" you went the full thirty minutes, try this time 6 pull-ups, 11 push-ups, and 16 squats, and if successful, add one rep to each exercise each time "Chelsea" appears.

Your September, 2003 CrossFit Journal details the benchmark workout concept and introduces the first six "girls:" Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran.

Saturday 030906

Snatch 15-12-9 reps

This is three sets with any rest needed between sets. Touch and go at ground only. Post load and bodyweight to comments.