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? … [Read more...] about Wednesday 010711
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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. … [Read more...] about Thursday 010712
Friday 010713
Three rounds for time of: 20 inch Box Jump, 25 reps, in sixty seconds Powerclean, 15 reps Rest 1 minute No rest during jumps or powercleans. Each round is about three minutes including rests. Fit: 20" box and 50% bodyweight powerclean Superfit: 26"; box and 75% bodyweight powerclean CrossFit: 32" box and 100% bodyweight powerclean … [Read more...] about Friday 010713
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!! … [Read more...] about Tuesday 010710
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 … [Read more...] about Friday 010706
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? … [Read more...] about Saturday 010707
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? … [Read more...] about Monday 010709
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 … [Read more...] about Monday 010702
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 … [Read more...] about Tuesday 010703
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. … [Read more...] about Thursday 010705