50 Box Jumps
50 Kettlebell Swings
50 Push Presses
50 Jumping Pull-ups
50 Sit-ups
50 One-Legged Push-ups (25 per leg)
50 Walking Lunge Steps
50 Hanging Knee Raises
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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
16 comments:
Hello Philly, What is up? Who is the hottie with the nice... uh... arms... yeah... that's it, the guns baby.
Have a Super Fantastic day!
Scott rocks...maybe that's his last name?!!! Anyway, very positive attitude...no hate coming from the Sunshine state...and right back at ya, Scott!
I think Super Fantastic Day is a hit TV show in Japan...right, Sam?
I am jealous of Scott's Super Fantastic Weather!
Hopefully we will see some of that soon in Philly!
Who did she knock out in the backround? Nice punch kid.
I think she knocked you out, Doc D... How the hell are you by the way? I saw those CrossFit totals and now have a goal. I'm about 50lbs off your marks.
It doesn't look like a Super Fantastic day in Philly...the jealousy of the folks in Palm Beach Gardens continues...
I think if you have constant sun, and no cold weather you are just happier by nature. I know Bella loves it!
50 lbs off. I better re-test myself!!! I have been all over w/ going to crossfit. Last week in the morning, Last night, etc. I predict our worlds will orbit back around.
Trying to make it in tomorrow AM...there seems to be a conspiracy going on in the house to keep me inside. Charly was just diagnosed with a bladder infection (bloody urine), Max is sneezing, and Quatro is coughing. Serena and I have no intention of sleeping this week. Other than that we're good to go.
How's fatherhood Doc D?
Good, but I have to admit, I have times of an overwhelming need to nap. The kid has decided to start sleeping well at night. We didn't do anything special, but he probably figures this is the best way to fit into our family. I am trying to make it tom. morn also.
That's the biggest mountain to climb in parenthood. I'm not big on the whole schedule thing (dinner at 6PM, bed at 7PM, etc.) but sleeping through the night is a blessed event.
Napping is great as well.
I am trying to make it tomorrow morning as well. Charly Rose has decided to cry at night now after 2 weeks of sleeping without a peep.
I love it!!
Sam,
I recommend letting the puppy sleep in bed w/ you guys. But then again you may roll over and that would be bad. Instead, why don't you sleep on the couch and leave the bed to the ladies.
Somebody told me that most people don't think I'm being sincere with the whole "Super Fantastic" attitude but the constant sun DOES raise the seratonin levels.
Steger is my last name but I'm now considering a change to ROCKS... that is super fantastically cool.
Nobody on this blog is questioning your sincerity...our usual banter consists of Ipod bans, canine love, and bitching about something. It's refreshing to catch someone in a good mood. You also have to remember we are all in Philly!
Personally, I have 2 sick sons, and a rottweiler peeing blood so...you get where I'm going. Keep rocking, Scott!
I googled "hot chicks with pipes" and this is who came up. Damn she's hot!!
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