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Monthly Archives: September 2011

  • Workout: 1 rep max Turkish get up Then, Three rounds of for time of: 75 double unders 25 Pull ups

    Do like the Turks

    September 30, 2011
  • Elizabeth 21, 15, 9 Squat cleans (135#) rings dips *Be sure to get full range of motion on your dips, locked out at the top and hands to armpits [...]

    Elizabeth

    September 25, 2011
  • “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, [...]

    Fight Gone Bad

    September 23, 2011
  • Time for some work on the ol’ 6 pack For time: -50 Sit-ups –Thruster 15 reps @ 55% of 1rm -40 Sit Ups -Thruster 12 reps -30 Sit Ups [...]

    Some 6 pack work

    September 19, 2011
  • Tabata: For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a [...]

    Tabata bottom and top

    September 18, 2011
  • 100 Double unders for time then Complete 5 rounds for time of: 3 Push Jerks or Split Jerks 155 lbs 6 Pull Ups 9 Push Ups

    Some jumps and some jerks

    September 16, 2011
  •               Workout: 15 Min Bike Ride 15 Min Hills or running 15 Min Rowing * Complete all 15 minutes on one [...]

    15-15-15

    September 15, 2011
  • Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets.   [...]

    Squat complex

    September 13, 2011
  •               3 rounds for time w/ 30 seconds rest in-between rounds: 1 Minute Power Snatch w/ 75lbs 1 Minute [...]

    W.K.S.B.R.

    September 8, 2011
  • 12, 9, 6 reps of: Dumbbell Thrusters 50 lbs Kettlebell Swings 2 pood (70 #) Strict Pull Ups   This is a workout from Crossfit Football, [...]

    Fast and Heavy

    September 7, 2011
  •   7 rounds of: 7 ring push-ups 10 power cleans with 135 lb. 500 meter row. Rest 4 minutes between each round. *click on above links for demo [...]

    The Magnificant 7

    September 4, 2011
  • 15-12-9-6-3 reps for time of: 135 pound Power clean Bar-facing burpee *Power cleans:  from the ground to your shoulders, with only a partial [...]

    Burpees but better (worse)

    September 2, 2011

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