Archive for: December 2007

Happy New Year

Train your ass off for 2008!!!

5 rounds of:

Run x 400m

O.H. Squat x 15 @ 95lbs

Push ups x 30

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Conditioning:

5 rounds of:

Row x 500m

Jumping jacks x 150

“Helen”

Three rounds for time:
 Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

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Conditioning:

Do 4 rounds:

Run x 400m

Jump rope x 200

As many rounds in 20 min. 

Bench Press x 10 @ 185lbs

Burpee/Broad jump x 10

Rope climb x 1

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Conditioning:

Run a 5k

“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.

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Conditioning:

Run 30 sec.

Walk 30 sec.

for a total of 12 rounds.

3 rounds for time: 

Deadlift x s10 @ 225lbs

Weighted pull up x 10 @ 45lbs

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Conditioning:

Bike 6 miles

Merry Christmas

5 rounds for time: 

Rope x 250

Run x 800m

Row x 500m

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For time:

150 Burpees

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As many rounds in 20 minutes of:

Pistols x 10 “each leg”

Handstand push ups x 10

Mountain climbers x 100

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Conditioning:

Row 10,000 meters

The conditioning is for people that need something to do on their off days.  It is not intended to be done with the WOD. 

CrossFit Total:

Press 1-1-1

Squat 1-1-1

Deadlift 1-1-1

Post loads and total to comments.

Conditioning:

Run 3 miles

For Time: 

50 Squat cleans @ 95lbs

50 Push ups “Keep them honest”

50 GHD sit ups

50 Pull ups “Get your chin over the bar”

50 Box jumps @ 24 inch box

50 Dips “Lets break parrallel”

50 Step ups @ 40lbs

50 Double unders

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“Fran”

 Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

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Suite-A Spring, TX. 77386

Do as many rounds in 20 minutes of:

10 pistols “5 each leg”

10 GHD sit ups

10 muscle ups

Shoulder press 1-1-1-1-1 reps

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

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“Michael”

3 rounds for time:

Run 800m

50 back extensions

50 GHD sit ups

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Back Squat 5-3-3-3-1-1-1-1-1 reps

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