Workout of the Day May 1, 2008

Warm Up: Speed Ladder

For Time:
20 Deadlift (65# for women, 95# for men)
20 Box Jumps
30 Lunges (each leg)
15 Box Jumps
40 Push Ups
10 Box Jumps
50 Wall Ball
5 Box Jumps

50 Sit Ups
Run 100m
40 Squats
Run 200m
30 Back Extensions
Run 300m
20 Pull Ups (60 for jumping pull ups)
Run 400m

Workout of the Day April 30, 2008

With Dumbbells:

5 deadlifts
5 hang cleans
5 push press
5 front squats

Repeat 5 times.

Rest as much as needed at the end of each round. Add weight each round.

Video Demo:

Workout of the Day April 29, 2008

"The Bear"

Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets of the complex for 5 rounds.

You can rest between rounds.
The goal is max effort (weight) for a complete set.

Guys start @ 65#
Girls start @ 42#

Add weight each round for 5 rounds.

You can not rest while the bar is on the ground during a set and hands may not leave the bar throughout the set.

CrossFit in the News

From NavySeals.com

http://www.navyseals.com/gods-workout

Workout of the Day April 28, 2008

"Fight Gone Bad" The Rematch

Three rounds for reps:

Ball Slams
KB Swings (45#,25#)
Box Jumps
Push Ups
Burpees

Each exercise is performed for one minute with one minute of rest at the completion of all exercises.

Workout of the Day April 26, 2008

Relax and Have Fun!

Best of Luck to Yolanda Belin, Chris Roe, Amy Weathers, Jara Johnson, Lori Shepard and everyone else competing in the Music City Marathon!

Video: Two of CrossFit HQ's best performing Fran

Workout of the Day April 25, 2008

"Deck the Cards"

Spade = Deadlift (85# for men, 65# for women)
Hearts = Pull Ups (for Jumping Pull Ups multiply number by 3)
Diamond = Box Jumps
Clubs = Burpees
Joker = 50 Push Press (55# for men, 35# for women)

The number on the card is the number of reps. Face cards are 10 and Aces are 11.

Workout of the Day April 24, 2008

Hang Clean 3-3-3-3-3

Five rounds for time:

Push Ups x 30
Wall Ball x 20
Back Extension x 10
Backpedal Sled Drag x 60 yards (115#)

Looking for inspiration?

CrossFit in the News!

And in Muscle & Fitness of all places.

http://www.muscleandfitness.com/feature/189

Workout of the Day April 23, 2008

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Back Squat 3-3-3-3-3 reps

Workout of the Day April 22, 2008

For Time:

400m Run
50 Squats
40 Sit Ups
30 Pull ups (60 Jumping Pull Ups)
20 Push Press (85 for men/55 for women)
10 Burpees
200 Jump Rope
10 Burpees
20 Lunges (each leg)
30 Push ups
40 Sit Ups
50 Squats
400m Run

Workout of the Day April 21, 2008

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Workout of the Day April 18, 2008

"Deck the Cards"

Spade = Squats
Hearts = Push ups
Diamond = Wall Balls
Clubs = 20 yard run
Joker = 30 Box Jumps

The number on the card is the number of reps. Face cards are 10 and Aces are 11.

Workout of the Day April 17, 2008

"Quarter Gone Bad"

Five rounds for total reps of:

Back Squat (45# for women, 75# for men), 15 seconds
Rest 45 Seconds

Med Ball Chest Pass (5 kg), 15 seconds
Rest 45 Seconds

OH Walking Lunge (20# for women, 45# for men), 15 seconds
Rest 45 seconds

Burpees, 15 seconds
Rest 45 seconds

After completion of five rounds, finish with 2 rounds of 30 yards backward sled drag.


Post total reps for all five rounds to comments.

Workout of the Day April 16, 2008

Deadlift 2-2-2-2-2-2-2

MetCon to finish:

21 Thrusters
21 Push Ups
150 Jump Rope

15 Thrusters
15 Push Ups
100 Jump Rope

9 Thrusters
9 Push Ups
50 Jump Rope

Workout of the Day April 15, 2008

Five rounds for time:

Wall Ball x 15
Jumping Pull Up x 15
OH Press (95# or 65#) x 15
Walking Lunge x 15
OH Med Ball Slams (4k) x 15

Workout of the Day April 14, 2008

"Cindy"

As many rounds in 20 min. of:

5 Pull ups (or 15 jumping pull ups)
10 Push ups
15 Squats


Practice: Deadlift

Workout of the Day April 11, 2008

For time:

Performed with 20 lb. vest

5 rounds of 5 Squats/5 Push ups
400 M Run
5 rounds of 5 Burpees/5 Knees to Elbows
400 M Run
5 rounds of 5 Wall Balls/5 Kettlebell Swings (35#)
200 M Run
5 Rounds of 5 Pull ups/5 Box Jumps
200 M run
5 Rounds of 5 Sits ups/5 Back Extensions

Workout of the Day April 10, 2008

For time:

200m run

20 Push Ups
20 Sumo Deadlift High Pull
20 Sit Ups
20 Pull Ups
20 Wall Ball
100m Run

15 Push Ups
15 Sumo Deadlift High Pull
15 Sit Ups
15 Pull Ups
15 Wall Ball
100m Run

10 Push Ups
10 Sumo Deadlift High Pull
10 Sit Ups
10 Pull Ups
10 Wall ball

200m Run

For time:

50 Walking Lunge (each leg)
50 Push Ups
50 Jumping Pull Ups
30 Wall Ball
20 Knees to Elbows
50 Box Jumps
50 Squats
50 Sit Ups
30 OH Press
20 Burpees
20 Back Extensions

Workout of the Day April 8, 2008

Overhead Squat 3-3-3-3-3-3-3

Post weight to comments.

Workout of the Day April 7, 2008

Tabata:

BW Squats
Push Ups
Box Jumps
OH Press

Perform 20 seconds of one exercise, rest 10 seconds and repeat for 8 sets. Once an exercise is finished, move to the next. Post total reps per exercise to comments.

Workout of the Day April 5 2008

Run 5k

Workout of the Day April 4, 2008

Deadlift 3-3-3-3-3-3-3

Workout of the Day April 2, 2008

"Barbara"

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Workout of the Day April 2, 2008

"The Bear"

5 rounds of
7 sets of the Bear Complex:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Guys start with 65#
Girls start with 53#

Increase the weight with each round. Barbell cannot rest on the ground, it is "touch and go". You can rest between rounds.

Post loads to comments.