Friday 071221
December 21, 2007 | 3 Comments
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Sounds so simple, right?
Wednesday 071219
December 19, 2007 | 1 Comment
“Badger” (Jumping)
3 rounds for time:
- 95lb Barbell clean, 30 reps
- 30 Pull-ups
- 30 Box Jumps (subbed for 800m run)
In honor of Chief Petty Officer Mark Carter
Tuesday 071218
December 19, 2007 | 1 Comment
- Deadlift 225 lbs., 21 reps
- Row 1,000m
- Deadlift 225 lbs., 15 reps
- Row 1,000m
- Deadlift 225 lbs., 9 reps
- Row 1,000m
Kettlebells 071218
December 18, 2007 | Leave a Comment
3 rounds. 30 seconds on then 30 seconds of rest.
- 1-arm Swing, left
- 1-arm Swing, right
- Alternating Press
- Squat to Med Ball
- 1-leg Deadlift, left
- 1-leg Deadlift, right
- Farmers Walk
Monday 071217
December 17, 2007 | 1 Comment
Burgener Warm-up
Clean 3-3-3
“Fran” 21-15-9
- Thruster, 95 lb.
- Pull-up
Saturday 071215
December 15, 2007 | 1 Comment
Weighted Pull-up 1-1-1-1-1-1-1
Friday 071214
December 15, 2007 | 2 Comments
Twelve Days of CrossFit
- Burpee Pullup
- Turkish Getup
- Knees To Elbows
- Wall Ball Shots, 20 lb.
- Kettlebell Swings, 1.5 pood
- Box Jumps, 20″
- Push Press, 65 lb.
- Barbell Cleans, 65 lb.
- Kipping Pull-ups
- Alternating Lunges
- Standard Push-ups
- High Pulls, 65 lb.
Adapted from CrossFit Philly
Kettlebells 071214
December 14, 2007 | Leave a Comment
Ladder Circuit 10-8-6
- 1-arm Swing
- Double Push Press
- Squat
- 1-arm Swing
- Push-up
- Lunge
- 1-arm Swing
Wednesday 071212
December 12, 2007 | 1 Comment
Med Ball and Jump Rope Warm-up
For time:
- Row 1,000m
- 40lb one arm DB snatches, alternating arms, 20 reps
- 40lb Dumbbell Squat Cleans, 20 reps
- 100 Abmat Sit-ups
- 40lb Dumbbell Squat Cleans, 20 reps
- 40lb one arm DB snatches, alternating arms, 20 reps
- Row 1,000m
Monday 071210
December 10, 2007 | 2 Comments
CrossFit Warm-up
Back Squat 10-10-10-7-7-5-5
Handstand and Kettlebell Practice
