DB See- Saw Presses
Medicine Ball Exchanges
Contra -Lateral Push-ups
Sandbag Floor Wipers
8 Count BodyBuilders
Sit-Ups
Perform each drill for 1 minute:
4 Rounds
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2008
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February
(25)
- New Month... New Challenge... Looks Can Be Deceiving
- This is good
- This is why Sam abandoned us!!!!!!
- Met-Con ?
- Power-Endurance
- Strength
- Ikea and red markers
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- Get Strong & An Additional Feb Challenge
- Beyond The Physical Training...
- Friday Morning Fury
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- Just Keep Moving
- Get ready to Run!
- This will Suck ! Like Good.
- Running Broad Street 2008 with CFP
- Tomorrow
- Batmans Revenge !
- 2/2/2008 WOD
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February
(25)
January Challenge Workout
30 Two Handed Swings
30 Hanging Straight Leg Raises
30 Right Arm Swings
30 Blurpees
30 Left Arm Swings
30 Slam Ball
30 Hand to Hand Swings
30 Box Jumps
30 American Swings
30 Aligator Push Ups
30 Walking Swings
30 OH Walking Lunges
30 Lateral Walking Swings Right
30 Med Ball Cleans
30 Lateral Walking Swings Left
30 Knees to Elbows
30 Hanging Straight Leg Raises
30 Right Arm Swings
30 Blurpees
30 Left Arm Swings
30 Slam Ball
30 Hand to Hand Swings
30 Box Jumps
30 American Swings
30 Aligator Push Ups
30 Walking Swings
30 OH Walking Lunges
30 Lateral Walking Swings Right
30 Med Ball Cleans
30 Lateral Walking Swings Left
30 Knees to Elbows
February Challenge Workout
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Jumping Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Box Jumps
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Squats
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Walking Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Deep In & Outs
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Jumping Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Box Jumps
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Squats
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Walking Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Deep In & Outs
'Estok' Workout
21 KB Swings
21 KB High Pulls
21 KB Snatches
21 KB OH Forward Lunge
9 Burpees
15 KB Swings
15 KB High Pulls
15 KB Snatches
15 KB OH Forward Lunge
15 Burpees
9 KB Swings
9 KB High Pulls
9 KB Snatches
9 KB OH Forward Lunge
21 Burpees
All reps are per arm
21 KB High Pulls
21 KB Snatches
21 KB OH Forward Lunge
9 Burpees
15 KB Swings
15 KB High Pulls
15 KB Snatches
15 KB OH Forward Lunge
15 Burpees
9 KB Swings
9 KB High Pulls
9 KB Snatches
9 KB OH Forward Lunge
21 Burpees
All reps are per arm
March Challenge Workout
The Unilateral Nightmare
10 Lateral Broad Jumps
10 Heavy Push Presses
10 Romanian Deadlifts
30 Knees to Elbows
10 Box Jumps
10 Renegade Rows
10 Pistols
30 Floor Wipers
15 Lateral Broad Jumps
5 Heavier Push Presses
5 Romanian Deadlifts
30 Knees to Elbows
15 Box Jumps
5 Renegade Rows
5 Pistols
30 Floor Wipers
All movements are performed unilaterally.
10 Lateral Broad Jumps
10 Heavy Push Presses
10 Romanian Deadlifts
30 Knees to Elbows
10 Box Jumps
10 Renegade Rows
10 Pistols
30 Floor Wipers
15 Lateral Broad Jumps
5 Heavier Push Presses
5 Romanian Deadlifts
30 Knees to Elbows
15 Box Jumps
5 Renegade Rows
5 Pistols
30 Floor Wipers
All movements are performed unilaterally.
April Challenge Workout
30 Snatches Right
30 Thrusters Right
Run 400m
30 Snatches Left
30 Thrusters Left
Run 400m
30 Push Presses Right
30 Swings Right
Run 800m
30 Push Presses Left
30 Swings Left
Run 800m
30 High Pulls Right
30 Jerks Right
Run 400m
30 High Pulls Left
30 Jerks Left
Run 400m
30 Thrusters Right
Run 400m
30 Snatches Left
30 Thrusters Left
Run 400m
30 Push Presses Right
30 Swings Right
Run 800m
30 Push Presses Left
30 Swings Left
Run 800m
30 High Pulls Right
30 Jerks Right
Run 400m
30 High Pulls Left
30 Jerks Left
Run 400m
May Challenge Workout
100 Box Jumps
100 Snatches, from the floor, alternating hands
50 Sit Ups
100 Med Ball Cleans, ball touches ground
100 Double Push Presses
50 Sit Ups
100 Ring Rows
100 Walk Over Push Ups
100 Snatches, from the floor, alternating hands
50 Sit Ups
100 Med Ball Cleans, ball touches ground
100 Double Push Presses
50 Sit Ups
100 Ring Rows
100 Walk Over Push Ups
Greg's 12 Days of CrossFit Workout
1 Burpee Pull Up
2 Turkish Get Ups
3 Knees to Elbows
4 Wall Ball
5 KB SWINGS
6 Box Jumps
7 Push Presses
8 Med Ball Cleans
9 Double Unders
10 Jumping Lunges
11 Push Ups
12 High Pulls
2 Turkish Get Ups
3 Knees to Elbows
4 Wall Ball
5 KB SWINGS
6 Box Jumps
7 Push Presses
8 Med Ball Cleans
9 Double Unders
10 Jumping Lunges
11 Push Ups
12 High Pulls
32 comments:
Hey Sam, thanks for the reminder of the last time I tested my max reps on kipping pull ups!
Shamesless Plug: My indoor rough touch football is looking for about 3 guys and maybe 1 female. Season starts Feb 18th and games are Monday nights in Conshohocken at Athlete's Advantage. Ping me if interested.
Football, Dawn? Come on!!
9 overhead presses with the slosh. I have witnesses.
What witnesses?!? You just had 8 the other day.
Don't make me call bullshit!
Greg- 3 reasons I play football.
1. Its minimal committment and I only play once a week.
2. I need something to do until 7s starts this summer.
3. Beer
JCB, congrats on your sloshing. When will the video be available?
Hey Dawn,
I'd be interested... what time is it at on Monday's?
I miss football :( Too bad there are no organized tackle leagues!!!
My apologies to the 6am crew. My return to action was put on hold by a 10lb little kettlebell of a boy who decided to give dad 3 hours sleep. He apoligizes saying only, "Sorry dad, when I am gassy I am grumpy just like uncle Rich"!
Dawn this sounds so appealing. I would love some football, but I better keep my rough touch to kettlebells right now.
JCB, nice work. Always good to get sloshed before lunch, however Pamela seems to think you are a fibber.
Christian- Its rough touch, which isnt exactly tackle, but there there's lots of contact!
Games are anywhere between 7pm and 10pm at night.
Send me your email and I'll forward your contact info to my team captain.
dawn.mcleod@comcast.net
I'm not saying anyone is a fibber, I'm just asking who the witnesses are, we all have loyal friends.
Looks like we'll have some video feed to post soon, with all these accomplishments that are being met.
Sorry Dawn, I'm out on the football.
Spamela- No worries on the football. You have bigger fish to fry. ;)
Pam- Good job on the Max Pull-ups this AM. She got got 15 (old record 12) and had at least 3 more.
Jason- I am calling Bull$hit on that.
Mara, Steve and Mike, maybe Erin and Pepper. I did it after the 9am class mother f@#$%^
And I'll do it again for all doubters to see.
Jason, I'd like to be present. I'm begining to think all of your abilities are purely mythical or old wives tales.
Pam, Dawn is right. There's no time for football when American Gladiators is right over the horizon. Normally I'd say it would be good practice for Command and Conquer but they took that event away.
I think no.
Big J- I believe you...I'm glad you're getting a lot out of the empty pipe. Let me know when you want to fill it up so we can try OH presses with H2O...it will probably be a bit harder because, as you know, the water sloshes around as you try to lift it. Do any of those people you listed know they witnessed you lifting or did they just think you had an inner ear issue as you moved it around the gym?!!!!
See you in the AM!
So there is time for football?
JCB- They're drinkin' haterade. Don't let them steal your joy.
Pamelicous- if you're saying what I think you're saying, execution of what I like to call "Plan B" will be imminent.
I tested some spandex last weekend. Not so bad with properly placed baby powder. You might want to write that down.
First off, who keeps deleting their comments? Are they offensive?
I'm afraid, very afraid of what plan B entails.
Time for football? I played one a touch football team once, I preferred soccor much more.
I think the deleting dude just took the same comment off...not naming names...same comment comes up 2x
Pamenator- Details on "Plan B" are classified, but I will tell you that it involves a single cell operative who's only purpose in life is to perform a task that fosters the genesis of your destiny.
Indoor soccer at Starfinder in Manayunk on Thursday nights. Holla back. :)
Pam getting fancy!! Nice pic to your blog account.
It was me. It wasn't offensive I just horribly mispelled a word and didn't realize it. Apparently some people like to throw around mispellings like its confetti on the Fourth of July.
Dawn, how can we strategically convince Pam if you don't tell me about the Plans ahead of time?
Plan B sounds like a CIA operative.
Soccor however is a possibility. Do you know the commitment level? It does fall on the same night as jiu-jitsu.
And just because I used the word 'one' instead of 'on' doesn't mean I spelled any words wrong, it just means my fingers and brain aren't on the same page.
you spelled soccer wrong...twice.
Zing!
soccor
soccor
soccor
soccor
soccor
soccor
soccor
soccor
soccor
soccor
soccor
soccor
soccor
What are the dimensions and weight on your slosh pipe? Also, how full did you fill it?
Mine is 3"D x 10'L and weighs about 39lbs. I willed it between 1/2 and 2/3 full. I think closer to 1/2.
I ask because I'm not sure if mine is as difficult to work with as yours. It's tough, but I can usually clean it. I just did 20 presses with it. If Jason is only doing 8 and inspiring doubt about a 9th rep, then I'd say the CF Philly pipe is a monster compared to mine.
The slosh is 4 inches in diameter, just shy of 10 feet long, and weighs about 40lbs. It's probably less than half full of water, and a little difficult to balance evenly.
Is it as difficult as spelling soccer?
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