Friday, November 30, 2007

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed

Thursday, November 29, 2007

Run 5k

Wednesday, November 28, 2007

Crossfit Total:

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday, November 27, 2007

Rest Day...kind of.

Has anyone seen the video for today?

http://media.crossfit.com/cf-video/CrossFit_PatDoesChristine.wmv

Going to give it a shot; post also if you try it as well.

Christine:
500m Row
12 Bodyweight Deadlift
21 Box Jumps

Time to beat is 8:22, tough considering it'll be hard to keep those 500m Rows under 2:00 between deadlifts and box jumps.

Monday, November 26, 2007

Weighted pull-ups 1-1-1-1-1-1-1 reps

Turkey Day

So I realize that given the holidays, not very many people are going to be following the WOD's for a while. However, I'm sure that someone, somewhere is exercising. Do any interesting workouts over the holidays? Post them here.

Tuesday, November 20, 2007

Clean and Jerk 3-3-3-3-3 reps

Sunday, November 18, 2007

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Saturday, November 17, 2007

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Friday, November 16, 2007

Fran:

21-15-9 reps of:

95 lb Thruster
Pull-ups

Wednesday, November 14, 2007

The Three Bars of Death aka "Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Survive it and post your times proudly.

Tuesday, November 13, 2007

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Monday, November 11, 2007

AMAP (As Many As Possible):
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Friday/Saturday, November 10, 2007

Sorry for being a jerk and forgetting; you can post your Friday numbers here as well if you have 'em.

Friday:

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

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Saturday:

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Thursday, November 8th, 2007

Deadlift 3-3-3-3-3

Wednesday, November 7, 2007

Rest Day

Anyone have ideas for WODs that we haven't seen on the site? Things like throwing down for bumper plates, asking around farms for tractor tires (I've heard we can get them free) and leaving them in a park to use whenever, tossing around empty kegs, and maybe just meeting up and using rings (Chadron and I each have a pair), have all come up. Post ideas for exercises and full WODs.

Tuesday, November 6, 2007

Back Squat 1-1-1-1-1-1-1

Load it up and Knock it out

First Post!

Hey Guys,

So this needed to happen eventually, so I decided to just get it going and be done with it. Each day, I'll post the WOD from the website, and everyone post how they do in the comments section. From there on, just rinse and repeat.