20 Sandbag Turkish Get-ups 10/10
10 Heavy Push Presses
20 Box Jumps
10 Heavy Push Presses
20 KB Swings per hand
10 Heavy Push Presses
20 Sandbag Turkish Get-ups 10/10
2 Rounds for Time
Thursday, March 06, 2008
Subscribe to:
Post Comments (Atom)
Please Tell Us
CrossFit Classes
- 6am Monday - Friday
- 9am Monday - Friday
- 10am Tuesday & Thursday
- 7pm Monday - Thursday
- 8am & 9am Saturday
Elements Class
- 6pm Tuesday & Thursday
Kettlebell Class
- 6pm Monday & Wednesday
Advanced Kettlebell Class
- 6:30pm Tuesday & Thursday
Open Gym
- 7am - 9am Monday - Friday
CrossFit Philly T Shirts $20
Buy Now
Where We've Been
Contributors
Places To Visit
- Combat Sports Conditioning
- Combat-Sports-Conditioning Blog
- CrossFit Camp
- CrossFit Philly
- Get Prograde Nutrition
- Kettlebell Athletics
- Kettlebell Athletics Blog
- Naked Nutrition Guide
- Pamela MacElree
- Pamela MacElree Blog
- Recipes for Performance & Fitness
- Reviews of Jason C. Brown
- Reviews of Pamela MacElree
- Rhino Chiropractic Center
- Spear Jiu Jitsu
- Survival of the Fittest
- US Women's Rugby 7s Team Updates
- Wissahickon Wanderers
Blog Archive
-
▼
2008
(317)
-
▼
March
(26)
- Brazilian Jiu Jitsu Seminar
- The Good vs The Bad
- Little Bit of This...Little Bit of That
- Mass Chaos...And Then Some
- Work Hard
- Day 3 of the Challenge, Who is surviving?
- Strength Clinic - Year Two
- Today Begins Your 10 Weeks...If You Choose
- Saturday Morning Sprints ?
- Bella and her Lover
- Get Some in Lancaster
- Partners Please and Challenge This!
- Boulder Shoulders
- Monday Morning
- You'll Just
- Woo Hoo
- Legs and Lungs
- Pigeon The Great
- Pam's arm... and a kettlebell.
- Push-Pull
- Out of Season
- Sand Time
- Challenging But Fun
- What a face!
- Eat every 2-3 hours
- Still Smiling...
-
▼
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
4 comments:
HEy I have seen that goofy guy who walking around on his hands down in Ocean City. That guy is crazy.
JCB- Who's that a picture of? His legs are burnt to death.
Doc D- when are we going to get a chance to work on the DLs, OH presses, and Squats? I need to improve on the single max rep. Apparently Sam has been stealth powerlifting and is over 500lbs on each lift.
I'm in on tomorrow's 8AM session.
Um...
Anyway, I finally made it to the Sunshine State! Looking forward to an a$$ whooping at CF Palm Beach Gardens in Riviera Beach tomorrow morning, then its lots of beach time!
Post a Comment