CrossFit's Workout Of The Day

Complete as many rounds in 30 minutes as you can of:
1 mile Bike
10 Pull-ups
135 pound Bench Press, 15 reps

Four rounds for time of:
15 Dips
1/2 Body weight power cleans, 12 reps

Row 5K

Rest Day

Complete as many rounds in 20 minutes as you can of:
Body weight deadlift, 10 reps
10 Pull-ups
800 meter Run

Five rounds for time of:
5 Handstand push-ups
15 Jump rope "Double Unders"

Front Squat 3-3-3-3-3-3-3-3-3-3 reps

Rest Day

Repeat this circuit three times with no rest. Push hard;
make each set a worthy effort. Use your judgement
on the reps. Great athletes will make each set a challenge
and execute the movements with great control and technique.

Max heart rates are readily available here. For you fighters, this is a fight.

Bike a fast mile

Sit-ups

Back extension

Max set of pull-ups

Bench press @ body weight

Upright row @ 1/3 body weight

Push-ups

Complete a full Tabata interval of:
Row
Squat
Pull-up
Push-up
Sit-up

You get a minute rest between each exercise.

For time:
500 meter Row
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
500 meter Row

Choose a weight on the deadlift, which you can complete 15 reps but not 16.

Rest Day

Stretch: back, hips legs, chest, shoulders.

Complete a max set of:
Sit-up
Back extension
Knees to elbow
Squat
Dip
Pull-up
Deadlift
2000 meter Row

Stretch: back, hips, legs, chest, shoulders.

See how tough you can make this workout.
This is a high intensity training session.
We're just doing one set of each exercise
make it a killer! Each set should be a max effort.
No resting during set.
Rest as needed between exercises.

2 minutes of jump rope
10 Handstand push-ups
2 minutes of jump rope

Complete 12-10-8-6-4 reps of:
1/2 Body weight sumo deadlift high pull

2 minutes of jump rope
50 Ring dips
2 minutes of jump rope

Can you complete this in 20 minutes?

Complete as many reps in 30 minutes as you can of:
Rope Climb
Push-up

The objective here is to climb and push
until you can do neither. Thoroughly exhaust
both functions within 30 minutes. Report the
details of the experience both today and
the effects tomorrow.

Count the number of trips up the rope
(the CrossFit rope is a 13' "shorty") and
the number of push-ups within the half hour.
Remember the CrossFit push-up is a very
rigid body, deep, controlled movement.
No cheating on the push-up!!

Find a swimming hole/pool and pound out 15 fast laps!!

Rest Day

For time:
1000 meter Row
7 Muscle-ups
Body weight clean and jerk, 15 reps

Notes:

1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.

For time:
Max set of pull-ups
800 meter Run
Max set of pull-ups
400 meter Run
Max set of pull-ups
200 meter Run

Run one minute turn around and run back. "1 in/1 out"

Rest as needed.

2minutes of Kettlebell Swing
Rest 2 minutes
90 Seconds of Kettlebell Swing
Rest 90 seconds.
60 Seconds of Kettlebell Swing,

"1 in/ 1 out"

Notes:

1. For 1in/1out, set watch to continuous
   countdown mode for one minute. It will beep
   every minute in this mode. Start run and
   make mental note of location at turn around.
   Push hard enough that you cannot make it
   back in one minute, i.e., done right you
   come in "late."
2. Work with toughest Kettlebell you can
   for all three sets.
3. Try for same one minute "outspot" on
   second run. Again record time "late" on return.
   Compare to first run.
4. If you don't want to run substitute
   500 meter row or 5 minutes stairclimb
   or 5 minute cycle.

Rest Day

Complete two minutes each of:
20 inch Box jump
Walking lunge
Bike Sprint
Squat

Rest 5 minutes, repeat

Four round for time of:
1/2 Body weight sumo deadlift high pull, 15 reps
Run 400 meters

Tabata Squats
Rest 4 minutes
Tabata Squats
Rest 4 minutes
Tabata Squats

Notes:
1) The Tabata Interval is 20 seconds of work
followed by 10 seconds of rest, repeated 8 times.

2) Take the lowest number of squats from all
8 work intervals as the score for each Tabata effort.

3) Add the three scores from each effort
for a total score for the workout.

4) 60 is a good score.

Rest Day

Three round for time of:
45 pound Front squat, 50 reps
20 Pull-ups
20 Dips

Notes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set
break it into several with minimal rest.
3. Squat to a 10" box or platform.

Three round for time of:
1 minute Hollow rock
1 minute Arch rock
10 One legged squats, left leg
10 One legged squats, right leg

Hollow Rock: Lie on your back,
place your arms overhead, and
rock smoothly back and forth
like a rocking chair.

Arch Rock: Lie on your stomach,
place your arms overhead, lift your heels
with straight legs, and rock smoothly
back and forth like a rocking chair.

One legged squat assistance: Hold your jump rope
strung over your pull-up bar for balance and
assistance if you've not developed the fitness
for this yet.

30-25-20-15-10 reps of the couplet:
20 pound Medicine ball clean
1/2 Body weight assisted pull-up

Today's workout is a simple yet elegant whole body circuit.
Record and report your total time for all five rotations.
FASTEST TIME TAKES IT!
Take a prolonged stretching warm-up and cool-down.