Pick a dumbbell that you can barely press over head for one rep and a one kettlebell that's heavier than usual....
1R 1L Overhead Press
10 Kettlebell Swings
3R 3L Push Presses
10 Kettlebell Swings
10 Rounds.
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March
(26)
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
15 comments:
Good Morning Everyone Philly!!!!
"Courage is doing what you are afraid to do. There can be no courage unless you are scared".
- Eddie Rickenbacker. WW1 Fighter Pilot.
Have a Super Fantastic Day!
I had to stay in the Mount Airy area after this morning's workout. An outside shower would of been great! I wish we had one.
Dawn- rumor has it that your music choices stink. True?
Have a SFD everyone!!!!!
Sam, don't start!
We built an outdoor shower last summer......in Canada (really screws up the morning commute, but the pine forest was just too lovely to pass up). Is this a serious consideration for Crossfit?
Sam- That's totally false and I'm never sharing my iPod again.
Alittle Electric Light Orchestra never hurt anybody.
Dawn, you've grown a sweet beard since I've been gone. It also looks like you've gained a few pounds. Maybe you should lay off the beer. But congrats on the bottoms up press.
Sam, as far as I'm concerned the best outdoor shower is called a hose.
Having used the hose several times in the past, I got to tell you an outside shower would be Super Fantastic!
I would even volunteer to help you guys design & build the shower enclosure.. The only problem area may be the drain, if there isn't one out back you would need to tap into the bathroom drain....
Pam, it would be nice to have one, especially for those members who are challenged by time and location...
Greg- thanks for the congrats, but that's a pic of JCB.
Spam- can we have a sauna, too?
I am not adding anything that requires me to clean something else and ensure it's working capacity. If someone else wants to take on that task I'd be more than happy to agree. I am redoing the backyard this Spring and the shower can be added then if, like I said, someone else would like to take on the cleaning and maintenance of said outdoor shower.
Dawn, the sauna is on the roof already.
By the way when is the first go at the March WOM taking place?
I'm looking at early next week in hopes of letting a nagging injury heal before all the unilateral work.
To shower outside in the backyard would require me to bring flip-flops to class. Too much to remember! How about a nice vegetable garden instead?
Dawn, I love your totally 80's playlist. We will have to swap tunes sometime, but the theme song to the movie 'Rad'? Really?
PS> Amanda, you have some serious explaining to do next class. I think we will need a power point presentation on that trip to Canada.
Doc D, sometimes you REALLY need to wash up and that was the state we found ourselves in one fine summer afternoon. Happily we were in a cabin owned by my family, most of which had agreed to the installation. Seriously, there's nothing like being naked outside, except maybe being naked under a hot shower outside.
We'll take a Crossift road trip someday and swing by - it's about 4 hours off the paved road, so we'll have to swing wide, if you know what I mean - you guys are up to that challenge, right? A "swing" that sort of resembles the snatch I can't do (in spite of what JCB kindly says).
You're most welcome. We'll have to agree on the music ahead of time though....which probably takes us back to the garden hose.
Everyone, the outside shower will consist of a hose hung on a hook, a shower curtain with a palm tree design and some sort of rubber mat placed on the ground.
A,
In what Canadian province is it located? Ontario, I am in, but I will not drive to Vancouver. I also will not particpate in a nudist camp. With my Catholic guilt I would have to goto confession everyday for a month.
Nudist Camp
Catholic Guilt
Courage
Hose Showers
Interesting stuff, glad I'm back.
Today's WOD 18:23
40lb DB for P and PP
32kg KB for Swings
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