30 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Chin Up
Linear Periodization Week 4
Deadlift 5 x 135; 3 x 185; 1 x 205; 3x5x215
Time: 14 minutes
Saturday 110430
Bike 5 minutes
45 pound Thruster, 50 reps
30 pull-ups
Time: 18 minutes
Saturday, April 30, 2011
Friday, April 29, 2011
CrossFit Friday 110429
29 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Chin Up
Friday 110429
Complete as many rounds in 20 minutes as you can of:
8 Chin Up
Run 400 meters
10 Handstand push-up
Rounds: 3 + 8 Chin-up + 10 Handstand push-up
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Chin Up
Friday 110429
Complete as many rounds in 20 minutes as you can of:
8 Chin Up
Run 400 meters
10 Handstand push-up
Rounds: 3 + 8 Chin-up + 10 Handstand push-up
Time: 20 minutes
Thursday, April 28, 2011
CrossFit Wednesday 110427
28 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Thruster 45,65,85#
Wednesday 110427
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups...
Completed 9 round
Time: 7 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Thruster 45,65,85#
Wednesday 110427
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups...
Completed 9 round
Time: 7 minutes
Tuesday, April 26, 2011
Deadlift
26 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Linear Periodization Week 3
Deadlift 5 x 135; 3 x 155; 2 x 175; 1 x 185; 2x8x200
Ab Mat Sit Ups 5 x 20
Chin Ups 3x5 (20# chain)
Dip 3x5 (20# chain)
Time: 32 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Linear Periodization Week 3
Deadlift 5 x 135; 3 x 155; 2 x 175; 1 x 185; 2x8x200
Ab Mat Sit Ups 5 x 20
Chin Ups 3x5 (20# chain)
Dip 3x5 (20# chain)
Time: 32 minutes
Monday, April 25, 2011
Crossfit Monday 110425
25 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Chin Ups
Monday 110425
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Time: 19 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Chin Ups
Monday 110425
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Time: 19 minutes
Saturday, April 23, 2011
Crossfit Saturday 110423
23 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Saturday 110423
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
40 Jump Rope
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 40#
30 Sit-ups
20 Hang squat cleans, 35# dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
10 Pull-ups
Time: 40 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Saturday 110423
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
40 Jump Rope
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 40#
30 Sit-ups
20 Hang squat cleans, 35# dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
10 Pull-ups
Time: 40 minutes
Friday, April 22, 2011
Deadlift
22 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Linear Periodization Week 2
Deadlift 5 x 135; 3 x 155; 3x10x170
Ab Mat Sit Ups 5 x 20
Chin Ups 3x5 (20# chain)
Dip 3x5 (20# chain)
Time: 33 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Linear Periodization Week 2
Deadlift 5 x 135; 3 x 155; 3x10x170
Ab Mat Sit Ups 5 x 20
Chin Ups 3x5 (20# chain)
Dip 3x5 (20# chain)
Time: 33 minutes
Thursday, April 21, 2011
Crossfit Thursday 110421
21 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Ups
3 x 3 Power Clean 95-115-135
Thursday 110421
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Knees to Elbows
15 Wall ball shots, 20 pound ball
3 rounds + 5 PClean + 10 K-E
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Ups
3 x 3 Power Clean 95-115-135
Thursday 110421
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Knees to Elbows
15 Wall ball shots, 20 pound ball
3 rounds + 5 PClean + 10 K-E
Time: 20 minutes
Tuesday, April 19, 2011
Crossfit Tuesday 110419
19 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Ups
Tuesday 110419
Snatch 1-1-1-1-1-1-1 reps
45,50,55,60,65,70,75,80,85,90,95,100
Power Snatch
105,110
Time: 41 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Ups
Tuesday 110419
Snatch 1-1-1-1-1-1-1 reps
45,50,55,60,65,70,75,80,85,90,95,100
Power Snatch
105,110
Time: 41 minutes
Sunday, April 17, 2011
Crossfit Sunday 110417
17 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Chin Up, Power clean/Front squat/Jerk (45#)
Sunday 110417
Five rounds for time, of:
95 pound Power clean, 5 reps
95 pound Front squat, 5 reps
95 pound Jerk, 5 reps
5 Pull-ups
Time: 15 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Chin Up, Power clean/Front squat/Jerk (45#)
Sunday 110417
Five rounds for time, of:
95 pound Power clean, 5 reps
95 pound Front squat, 5 reps
95 pound Jerk, 5 reps
5 Pull-ups
Time: 15 minutes
Saturday, April 16, 2011
Deadlift
16 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Chin Up
Linear Periodization Week 1
Deadlift 5 x 135; 3x12x155
Ab Mat Sit Ups 5 x 20
Chin Ups 3x5 (20# chain)
Dip 3x5 (20# chain)
Time: 29 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Chin Up
Linear Periodization Week 1
Deadlift 5 x 135; 3x12x155
Ab Mat Sit Ups 5 x 20
Chin Ups 3x5 (20# chain)
Dip 3x5 (20# chain)
Time: 29 minutes
Friday, April 15, 2011
Crossfit Friday 110415
15 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Chin Up
Friday 110415
Five rounds for max reps of:
Body weight bench press (185#) 5,4,3,3,4
Pull-ups 8,7,6,5,5
Time: 19 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Chin Up
Friday 110415
Five rounds for max reps of:
Body weight bench press (185#) 5,4,3,3,4
Pull-ups 8,7,6,5,5
Time: 19 minutes
Thursday, April 14, 2011
Crossfit Thursday 110414
14 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
Thursday 110414
400 meter Walking lunge
240 steps
Time: 15 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
Thursday 110414
400 meter Walking lunge
240 steps
Time: 15 minutes
Wednesday, April 13, 2011
Burpees
13 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Chin Up
For Time: 60 Burpees
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Chin Up
For Time: 60 Burpees
Time: 10 minutes
Monday, April 11, 2011
Crossfit Monday 110411
11 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Monday 110411
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2 (95#)
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Monday 110411
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2 (95#)
Time: 10 minutes
Sunday, April 10, 2011
Crossfit Saturday 110409
9 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
Saturday 110409
Three rounds of:
1 minute Wall-ball, 20 pound ball, 10 ft target (Reps) (avg 15 reps)
1 minute Sumo deadlift high-pull, 65 pounds (Reps) (avg 10 reps)
1 minute Box Jump, 20" box (Reps) (avg 10 reps)
1 minute Push-press, 65 pounds (Reps) (avg 12 reps)
1 minute Jump Rope (avg 60 reps)
1 minute Rest
Time 17 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
Saturday 110409
Three rounds of:
1 minute Wall-ball, 20 pound ball, 10 ft target (Reps) (avg 15 reps)
1 minute Sumo deadlift high-pull, 65 pounds (Reps) (avg 10 reps)
1 minute Box Jump, 20" box (Reps) (avg 10 reps)
1 minute Push-press, 65 pounds (Reps) (avg 12 reps)
1 minute Jump Rope (avg 60 reps)
1 minute Rest
Time 17 minutes
Friday, April 8, 2011
Crossfit Thursday 110407 & MMA
8 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Thursday 110407
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Time: 18 minutes
MMA
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Thursday 110407
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Time: 18 minutes
MMA
Thursday, April 7, 2011
Deadlift
7 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Linear Periodization Week 12
Deadlift 3 x 135,155; 2 x 175; 1 x 205,225,255,275,305,325 fail
Time: 28 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Linear Periodization Week 12
Deadlift 3 x 135,155; 2 x 175; 1 x 205,225,255,275,305,325 fail
Time: 28 minutes
Wednesday, April 6, 2011
Squat Clean & Press & MMA
6 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Squat Clean & Press (45#)
For Time:
15 Squat Clean & Press (110#)
Time: 10 minutes
MMA
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Squat Clean & Press (45#)
For Time:
15 Squat Clean & Press (110#)
Time: 10 minutes
MMA
Tuesday, April 5, 2011
Squat & Press
5 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Linear Periodization Week 12
Squat 3 x 45,95; 2 x 115; 1 x 135,145,165,185,195,205,215
Press 3 x 65,85; 2 x 95; 1 x 105,115,125,135,145, 155 fail, 150 fail
Ab Mat Sit Up 2x20x25
215# Squat is a new PR!
Time: 51 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Linear Periodization Week 12
Squat 3 x 45,95; 2 x 115; 1 x 135,145,165,185,195,205,215
Press 3 x 65,85; 2 x 95; 1 x 105,115,125,135,145, 155 fail, 150 fail
Ab Mat Sit Up 2x20x25
215# Squat is a new PR!
Time: 51 minutes
Sunday, April 3, 2011
Crossfit Sunday 110403
3 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Deadlift (135#)
Sunday 110403
21-15-9 reps of:
155 pound Deadlift
Handstand push-ups
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Deadlift (135#)
Sunday 110403
21-15-9 reps of:
155 pound Deadlift
Handstand push-ups
Time: 10 minutes
Saturday, April 2, 2011
Deadlift
2 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Chin Up
Linear Periodization Week 11
Deadlift 3 x 135,155; 2 x 175; 1 x 205,225,245,255,275,290,315
315 is a new PR!
Time: 25 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Chin Up
Linear Periodization Week 11
Deadlift 3 x 135,155; 2 x 175; 1 x 205,225,245,255,275,290,315
315 is a new PR!
Time: 25 minutes
Friday, April 1, 2011
Crossfit Friday 110401
1 Apr 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Chin Up
Friday 110401
30 Ring Chin-ups/Dips for time
Time: 17 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Chin Up
Friday 110401
30 Ring Chin-ups/Dips for time
Time: 17 minutes
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