CrossFit's Workout Of The Day

20 rounds of:
5 pull-ups
10 push-ups
15 air squats

Post time to comments.

"Diane"

21-15- and 9 rep rounds for time of:
Deadlift 225
Handstand push-ups

Can you beat Matt Mast's time at 3:34? Compare your time to September 19, 2003.

Post time to comments.

Compare to 040122

Rest Day

Run 1600 meters
50 sit-ups
50 back extensions
Run 800 meters
25 sit-ups
25 back extensions
Run 400 meters
15 sit-ups
15 back extensions

Post time to comments.

5 rounds for time of:
5 muscle-ups
10 overhead squats

Post load and time to comments.

5 minutes of double unders
5 minutes of 95 lb clean and push jerk
3 minutes of double unders
3 mintutes of 95 lb clean and push jerk
1 minute of double unders
1 minute of 95 lb clean and push jerk

Post reps to comments.

Rest Day

Complete 5 rounds for time:
Run 400 meters
50 Squats

Post time to comments.

"If a man does only what is required of him, he is a slave. If a man does more than is required of him, he is a free man."

• Chinese Proverb

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

"Dude, CrossFit's like cheating!"

• Scotty Nelson, www.onthemat.com

Perform rounds of 21-18-15-12-9-6- and then 3 reps of:
Toes through rings
Wall Ball
Reverse hip extension
Burpees

Toes through rings: Hang from rings, and with straight arms and legs, lift feet up and then through the rings. Reverse hip extension: place your trunk face down on a level surface that is high enough to let your legs hang down freely from where you repeatedly raise the legs to parallel and hold briefly.

Post time to comments.

Rest Day

Five rounds of:
Push-jerk 10 reps
Knees to elbows 20 reps

Post load and time to comments.

Periodization is dead!

How many rounds in 20 minutes of:
Deadlift 1.5 x bodyweight x 7 reps
Pull-ups x 7 reps

Post rounds to comments.

Rounds at 15-13-11-9-7-5-3 and 1 reps for time of:
Handstand push-ups
Ring dips

Post time to comments.

See what the guys at NorCal Martial Arts are doing:
http://www.teamnorcal.com

Rest Day

Run or row 10K

Post choice and time to comments.

"Helen"

Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to 040108. Time to beat is Greg Amundson's 7:35. Post time to comments.

Front Squat 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Rest Day

Seven rounds:
Good Mornings, 65 pounds, 21 reps
L-Sit 60 seconds

Post impact to comments.

Seven rounds for max reps total:
Bench press, body weight
Pull-ups

Post total reps to comments.

For time:
Run 1,200 meters (3 laps at track)
Hang squat clean 95 pounds, 21 reps
Run 800 meters (2 laps)
Hang squat clean, 95 pounds, 15 reps
Run 400 meters (1 lap)
Hang squat clean 95 pounds, 9 reps

Post time to comments.

Rest Day

21-15- and 9 rep rounds for time of:
Deadlift 1.5 x bodyweight
Ring dips

Post deadlift load and time to completion for all three rounds to comments.

Five rounds for time:
15 �L� Pull-ups
30 Push-ups
45 Sit-ups

Post time to comments.

Find adult gymnastics classes in your area at www.adultgymnastics.com. Great reference!

"Periodization as variations in intensity: inescapable. Periodization as planned variations in intensity to optimize performance: witchcraft."

• Greg Glassman

Back Squat
5-5-3-3-3-2-2-2-2-1

Post loads to comments.

Rest Day

For time:
Dumbbell snatch 30 left, 30 right
Rope-climb 5 trips
Dumbbell snatch 20 left, 20 right
Rope-climb 5 trips
Dumbbell snatch 10 left, 10 right
Rope-climb 5 trips

Use 35 lb Dumbbell. "One trip" is a 15 ft climb. Post time to comments.

Drills and Skills gymnastics forum!
http://www.drillsandskills.com/forum/index.php?

For time:
Run 400 meters
30 sit-ups
30 back extensions
Run 400 meters
25 sit-ups
25 back extensions
Run 400 meters
20 sit-ups
20 back extensions

Post time to comments.

For time:
Row 2K
50 Wall-ball shots
Row 1K
35 Wall-ball shots
Row 500 meters
20 Wall-ball shots

If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin - "shin to chin."

2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

Use 20 lb medicine ball.

Post time to comments.