25 Ring Rows
25 Overhead Presses w/ 25% of your bodyweight.
25 Jumping Pull-ups
25 Push Presses w/ 25% of your bodyweight
25 Renegade Rows
25 Thrusters w/ 25% of your bodyweight
4 Rounds for time:
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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
19 comments:
Jeanette-- I am full of it. I have not even lost 23 ounces. I probably gained.
All my posts are BS. Even the post I left saying I liked JCB.
Doc D-- Thanks for the prayers. But I really need a "No Rain Dance"
Sam, you're mean.
Well I'm certainly glad it's my rest day.
Oh, sorry, was that whining?
Brutal. Should we all try this tomorrow in solidarity with the runners?...who, by the way, are sporting some very snazzy attire. If I'd only known there was a shirt involved.....
Susan tells me I should be sporting some hot track briefs for the race.
Ok serious question guys...
I'm in on the Broad Street Run. I'm not a big runner and prefer running on the trails to running on blacktop.
Would it be ok to run the Broad Street in my "trail running shoes" or should I grab a pair of running shoes? Bare in mind I have some minor issues with my knees and they tend to get a bit sore after runs.
ohhhh...you had me scared for a second.
Rich - you're a trooper.
Rich--
Grab running sneaks ASAP but you need to test them tonight to make sure they feel good, no blisters, etc. Go for a 3 or 4 mile run.
If not-- the trail sneaks will probably do-- but running sneaks will be better.
My 2 cents. The Great one may be a better one to answer this.
Hey Rich - all I see here is a perfect excuse for a new pair of shoes.... Molly you're with me on this, right?
Rich, as I told Greg this morning new shoes for a long race is scary. Sam is right you're going to have to see how they feel in action because you don't want them rubbing the wrong way.
If you are going to buy them, then go to a running store that can fit you for the sneaks that are good for you. Bryn Mawr Running Co. I think there is one in Manyunk as well.
Philadelphia Runner downtown or in University City also.
I'd be hesitant to wear brand new shoes for a ten mile run but I suppose if you get a run in before Sunday...
Thanks guys.. I know this all seems so last minute - that's only because I just agreed to run yesterday. Had I planned on running I would have picked up sneaks weeks ago.
I don't know, Rich, new shoes the day of a race? I'm not sure I'd do it. This is a predicament. Well, like others have said, at least do a short run in the new sneakers.
Do you know what you CAN wear that's new on Sunday? That's right, track briefs. That will be hot!!!! What do you say everyone? Are you in???? Sexy!
I am running nude.
I hope it is not cold out.
Oh and what's the deal, is Greg running Broad Street? If you're not doing the race on Saturday you can definitely do Broad Street. DEFINITELY!
Sam, what about sporting the Borat thong swim suit for the race?
yes susan. it's official, I'm running Borad Street.
Susannah, don't worry. I got it covered.
and by Borad street I obviously mean Broad street
Yeah, you wouldn't want to spell anything incorrectly in any of your blog posts.
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