Monday 010709

Powerclean, 15 reps

Tabata Squat

Powerclean, 15 reps

Tabata Squat

What is the minimum number of squats in any twenty second interval?

What percentage of your weight did you powerclean?

How long did the workout take?

Saturday 010707

Powerclean 15 reps

Tabata Squat

Powerclean 15 reps

Tabata Squat

What is the minimum number of squats in any twenty second interval?

What percentage of your weight did you powerclean?

How long did the workout take?

Friday 010706

Run 400 meters

15 Knees to Elbows

Squat 15 Rep max weight, 15 reps, off 10" box

15 Knees to Elbows

Squat 10 Rep max weight, 10 reps, off 10" box

15 Knees to Elbows

Squat 5 Rep max weight, 5 reps, off 10" box

Run 400 meters, repeat starting run time

Thursday 010705

Complete the following in as few sets as possible, yet within thirty minutes.

50 Ring Dips

50 "L" Pull-ups

If you can't do the ring dips or L pull-ups, do regular pull-ups and bar dips.

If you can't do those use a Gravitron or Cybex for assisted pull-ups and dips.

Tuesday 010703

2 rounds of this circuit:

50 20" Box Jumps in 2 minutes

Lunge 2 minutes, record steps

Bike 2 minutes for distance

Squat 2 minutes, record reps

Rest 5 minutes

Monday 010702

This is the CrossFit Challenge done as a circuit rather than prioritized.

 We refer to this as the "Vertical Tabata Challenge."Perform each of the

following for only twenty seconds. Rest for ten seconds while quickly

transitioning to next movement.Rest for 1 minute after each round and

repeat seven times for a total of eight rounds. Total your weakest output

from each exercise from all eight rounds. This time your rowing score is in calories.

Row

Squat

Pull-up

Push-up

Sit-up

Saturday 010630

Four rounds for time of:

Run 400 meters

Powerclean 15 reps

Bench Press 15 reps

Rest 2 minutes

Notes:

1. Use as big a load for the bench and powerclean as you can handle.

2. Don't rest in mid round

Friday 010629

Perform each of these for 1 minute and work through the cycle 3 times.

Hollow Rock

Hollow Arch

Sit-up

Back Extension

Knees to Elbows

Stiff legged deadlift

Rest

Thursday 010628

Two rounds for time of:

Farmer's walk 100 feet

Rope climb X 2

Back Squat, 10 reps

Row 500 meters

Notes:

Our best will,

1. Squat and Farmer's Walk at your bodyweight

2. Row a sub 1:30 500-meters if you're able

Wednesday 010627

Clean and Jerk one minute on, one minute off for twenty minutes.

Start with a load that you can C& J 10 reps in one minute without undue strain.

Note:

1. Our best male athletes will be able to complete this with 95 pounds,

our females 65 pounds.

2. Tough, beware!