Wednesday 030129

Row 5K

Monday 030127

Complete as many rounds in 20 minutes as you can of:

Body weight deadlift, 10 reps

10 Pull-ups

800 meter Run

Sunday 030126

Five rounds for time of:

5 Handstand push-ups

15 Jump rope "Double Unders"

Saturday 030125

Front Squat 3-3-3-3-3-3-3-3-3-3 reps

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 press @ body weight

Upright row @ 1/3 body weight

Push-ups

Saturday 030118

Complete a full Tabata interval of:

Row

Squat

Pull-up

Push-up

Sit-up

You get a minute rest between each exercise.

Friday 030117

For time:

500 meter Row

Rest

Deadlift, 15 reps

Max set of pull-ups

Rest

Deadlift, 15 reps

Max set of pull-ups

Rest

Deadlift, 15 reps

Max set of pull-ups

Rest

500 meter Row

Choose a weight on the deadlift, which you can complete 15 reps but not 16.

Wednesday 030115

Stretch: back, hips legs, chest, shoulders.

Complete a max set of:

Sit-up

Back extension

Knees to elbow

Squat

Dip

Pull-up

Deadlift

2000 meter Row

Stretch: back, hips, legs, chest, shoulders.

See how tough you can make this workout.

This is a high intensity training session.

We're just doing one set of each exercise

make it a killer! Each set should be a max effort.

No resting during set.

Rest as needed between exercises.

Tuesday 030114

2 minutes of jump rope

10 Handstand push-ups

2 minutes of jump rope

Complete 12-10-8-6-4 reps of:

1/2 Body weight sumo deadlift high pull

2 minutes of jump rope

50 Ring dips

2 minutes of jump rope

Can you complete this in 20 minutes?

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 half hour.

Remember the CrossFit push-up is a very

rigid body, deep, controlled movement.

No cheating on the push-up!!

Find a swimming hole/pool and pound out 15 fast laps!!