Monday 041920

“Chelsea”

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. Greg Amundson has done +4.

Compare results to: 030907, 031203, 040105, and 040815.

Friday 041231

Run 5K

Post time to comments.

Thursday 041230

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Wednesday 041229

Complete as many rounds as you can in 20 minutes of:
5 Squats
10 Push-ups
15 Pull-ups

Post rounds and fractions of rounds completed to comments.

Monday 041227

3 rounds for time of:
Run 800 meters
100 squats

Post time to comments.

Sunday 041226

Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps

Saturday 041225

Complete 21, 15, and 9 rep rounds for time of:
Jump and reach target 18" above maximum standing reach
Handstand Push-ups

Use nose to ground for HSPU depth. Post time to comments.

Thursday 041223

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Wednesday 041222

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 040422 and 041206.

Tuesday 041221

Five rounds for time of:
50 Wallball shots, 20 pound ball
Run 400 meters

Post time to comments.

"The foundation of training depends on the legs and not the arms. All the mystery of maneuvers and combat is in the legs, and it is to the legs that we should apply ourselves. Whoever claims otherwise is but a fool and not only in the elements of what is called the profession of arms."

  • Field Marshal Maurice Comte de Saxe, My Reveries, 1732

Monday 041220

Rest Day

"From time immemorial, mankind has struggled for existence against the hazards of the elements, wild animals, pestilence, and a common enemy, fellow man. The determining factor in his agility to cope with the environment has rested largely up on the individual's own physical prowess, mental alertness, and general well being, for history records the story of a survival of the fit."

  • From Mass Exercise, chapter 1, The Need for Physical Education, United States Naval Institute, 1943

Sunday 041219

Snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Saturday 041218

Complete as many rounds as you can in 20 minutes of:
5 Box jumps, 26 inch box
10 L-pull-ups
15 Sit-ups

Post rounds and fractions of rounds completed to comments.

Friday 041217

Run 10 K

Post time to comments.

"Truly then, it is killing men with kindness not to insist upon physical standards during training which will give them a maximum fitness for the extraordinary stresses of campaigning in war."

  • Brigadier General S.L.A. Marshall, Men Against Fire, 1947.

Wednesday 041215

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

Post loads to comments.

Tuesday 041214

Complete as many rounds as you can in 20 minutes of:
Clean 135 pounds, 10 reps
10 Handstand pushups

Post rounds and fractions of rounds completed to comments.

Monday 041213

"Helen"

Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 031105, 040108,
040414, and 040831

Saturday 041211

Push Press 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Friday 041210

4 rounds for time of:
20 inch Box jump, 30 reps
30 push-ups
1.5 pood Kettlebell swing, 30 reps
30 pull-ups
30 Wallball shots, 20 pound ball

Post time to comments.

Thursday 041209

Seven rounds of:
Overhead squats, 3 reps
10 Knees to elbows

Post loads to comments.

Dan John on the Overhead squat: http://danjohn.org/overhead.html

Tuesday 041207

Clean 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Monday 041206

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 040422.

Ryan Atkins' CrossFit Racine comes on line!

Sunday 041205

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Saturday 041204

Rest Day

The ideal pull-up program is the one you'll do with excitement. Submit, on careful reflection, your plan for only one day of a thirty-day program. We'll publish a 30-day "CrossFit Pull-upalooza" for X-mas and your workout, when chosen, will be named in your honor.

Friday 041203

"Jonesworthy"

6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Post time to comments.

Each round consists of a Squat, Kettlebell swing and Pull-up. The first round will be squat 80 reps, Kettlebell swing 40 reps, and Pull-up 20 reps.

Thursday 041202

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

CrossFitter, Graham Hayes, discover "Judo Belt Muscle-up!"

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