Thursday May 31, 2007

REST DAY

Wednesday May 30, 2007

Three rounds for time of:

Row 500 meters

50 Wall Ball shots
Post time to comments.
If you don't have access to a C2 Rower, substitute 400 meter runs.

Training the Clean, Mike Burgener - video [wmv] [mov]

Tuesday May 29, 2007

Ten sprints for time:
Run 100 meters
Post best and worst time to comments

Monday May 28, 2007

Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps
Scale as needed.

Sunday May 27, 2007

REST DAY

Saturday May 26, 2007

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.

Friday May 25, 2007

Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.

Thursday May 24, 2007

"Cindy"Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments

Wednesday May 23, 2007

REST DAY

Tuesday May 22, 2007

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.

Monday May 21,2007

Four rounds for time of:
5 Muscle-ups
50 Squats
Post time to comments

Sunday May 20, 2007

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Saturday May 19, 2007

REST DAY

Friday May 18, 2007

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments

Thursday May 17, 2007

Push press 3-3-3-3-3-3-3 reps
Post loads to comments.

Wednesday May 16, 2007

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
WOD demo, CrossFit Santa Cruz - video [wmv] [mov

Tuesday May 15, 2007

REST DAY

Monday May 14, 2007

15-12-9 reps of:
155 pound Hang power cleans
Muscle-ups

Sunday May 13, 2007

Back squat 5-5-5-5-5 reps
Post loads to comments

Saturday May 12, 2007

50-40-30-20- and 10 rep rounds of:
Double unders
Glute-ham sit-ups
Back extensions
Post time to comments

Friday May 11, 2007

REST DAY

Thursday May 10, 2007

Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups

Wednesday May 9, 2007

CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments

Tuesday May 8, 2007

Run 10 K
Post time to comments

Monday May 7, 2007

REST DAY

Sunday May 06, 2007

Complete as many rounds as you can in twenty minutes of:
135 pound barbell Thruster, 7 reps
Weighted pull-up, 50 lbs, 7 reps

Saturday May 05, 2007

Power Snatch 3-3-3-3-3-3-3 reps

Friday April 4, 2007

Complete as many rounds in twenty minutes as you can of
:65 pound barbell Thruster, 15 reps
21 Jumping pull-ups
Post rounds completed to comments.

Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.

Thursday May 3, 2007

REST DAY

Wednesday May 2, 2007

For time:
225 pound Deadlift, 21 reps30 Glute-ham sit-ups
225 pound Deadlift, 15 reps20 Glute-ham sit-ups
225 pound Deadlift, 9 reps10 Glute-ham sit-ups
Post time to comments.

Tuesday May 1, 2007

Push press 3-3-3-3-3-3-3 reps