Thursday 010712

Three rounds for time of:

15 Knees to Elbows

5 Muscle-ups

15 Knees to Elbows

If you can't muscle-up substitute 25 pull-ups and 25 dips at each round,

and.... get themuscle-up soon. Power through this workout, but don't

cheat the movements.

Wednesday 010711

Row 1000 meters

Rest 4 minutes

Tabata Dumbell Thrusters

Who can row a 3:30 1,000 meters and Tabata Thruster

50% of their bodyweight no fewer than 10 reps in each interval?

Tuesday 010710

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

400 meter Run

10 L pull-ups

Can you run a 1:30 400-meters then perform 10 L pull-ups

ten times in twenty minutes?

If you can you are CrossFit!!

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