50 Jump Squats
40 Squats
30 Swings
20 Jumping Lunges
10 In & Outs
25 Burpees
10 In & Outs
20 Jumping Lunges
30 Swings
40 Squats
50 Jump Squats
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March
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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
17 comments:
I like how burpees are bold and in italics.
Burpees should always be in bold. I'll do some with you when I get back!
Meanwhile, thanks for the posting the photo of my Dad and me!!!
Good Morning CrossFit Philly. How are you today? I see Pam is still enjoying herself and the freakin awesome Sunshine State.
Have a Super Fantastic Day!
Scott ROCKS Steger... I'm going to look into dropping the Steger part.
Rob - I hear you brother... hope that your sons and Rotty are all well soon. I will say a prayer for their well being. Remember, If God brought you to it than God will bring you through it.
My prescription - Lots of exercise therapy.
Take Care!
Take a second today at the SONZ Palm Beach Gardens Blog... our very own CrossFit Princess!
Observations from this morning:
1) That sprint work is the real deal
2) Rob is an animal just for being able to show up
3) Sam is so fast he blew out a perfectly good pair of Nikes
4) I am pretty sure a 4 year old girl beat me in the burpees and she was in her pajamas.
Thanks Doc D. That post was F*&^ing hilarious! And thanks Scott Rocks as well.
My wife gets all the props for running our MASH unit on Gravers Lane. Charly seems to have gotten over her stress...by the way she used her two new knees to chase squirrels this morning.
I am unable to leave my seat today due to this morning's destruction of my quads. Thanks JCB
Sam needs to replace his flip flops with a cool pair of Vibram Five Fingers. That would make a fashion statement like no other!
Miss you guys!!! Feeling a bit better and should be there for 8AM Saturday morning... I may actually shoot for tomorrow morning @ 6 depending on how I feel..
Saw the WOD on the blog last night and thought I'd better rest for another day...
I think that 5 yr old is on to something.... I may wear my pajamas tomorrow - her burpees looked pretty effortless. who's in?
Loved the sprints today JCB. Competing with others makes it fun and you naturally push harder.
Good to hear from you Rich. We miss you.
Yep, need a new pair of sneaks. The Nike frees give no support. Good for Crossfit but they can't hold up to the sprints. No excuses though..I am slow.
Erin Y-- Where the heck has PJ been?? Get his a$$ out of bed. :) I am hearing rumors he will be back soon.
Amanda,
I thought everyone usually wears their pajamas to the 6am????
Doc, you're right - but I think it's the one-piece feature that gave her the edge. gotta all go get union suits. you know..the ones with the square flap in back? that'd be a great blog shot - with slosh pipe.
What a vivid picture that paints. Very scary, but I'm game.
Did someone say union suit? I have one in my man purse ...it's super fantastic workout wear! And don't forget the knee and elbow pads for strict burpees and planks (or as Pam spells them, plan-shays)
I will wear my BRO
Sam- I thought it was called a mansierre.
Spam- Nice tan! Getting close. ;)
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