10 rounds of 5:
Pull-ups
Overhead Press
Front Squats
Renegade Rows w/ Push-up.
Try to use weights that equal 40% of your bodyweight.
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June
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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
21 comments:
tough one today
not as tough as it should have been sam. I'll get you the next time I teach the first of the month.
Also, do you use a whitening toothpaste?
oh yeah, it's tabata day, isn't it?
Things to work on: OH pressing 40 percent of my body weight through 10 rounds like it's no big deal. Um?!
JenS,
I have to use such a high perecentage... otherwise people like Sam use 10% and make distorted faces the entire time.
JenS,
I have to use such a high perecentage... otherwise people like Sam use 10% and make distorted faces the entire time.
When did Tommy Two-times join the blog?
It's a good way to get your point across.
Awfully sensitive to the double post Greg...
Jen, that workout was tough for sure, however if I was leading class this morning I would not have let you use the band you used for your pull ups. ;-)
Awfully sensitive to the double post Greg...
Jen, that workout was tough for sure, however if I was leading class this morning I would not have let you use the band you used for your pull ups. ;-)
Are we going to have to do the workout twice tonight?
Are we going to have to do the workout twice tonight?
We can only have one Tommy two-times.
Jen, maybe your '80s eye liner was just that much of a distraction for you.
I'm pretty sure my teal eyeliner actually *enhanced* my vision. Not that I really needed it, with all the bright clothing this morning.
And I used the green band for pull-ups! Is that so wrong? It didn't feel wrong!
Sigh. Yes it did. Fine, Pam. Next time ...
As for Sam, I believe he pointed out during the workout that he was doing pull-ups with 100 percent body weight. Which should mean he gets to do less with other exercises. I wasn't a math major, but that seems fair.
I think Pam should have upped her weights to a higher percentage -- after all, she had her very own "Ninja" theme and should have showed us all the way of the samurai.
Kate, ninja's and samurai are two different things. They actually battle each other. Samurai are noble while ninjas are deceptive, duh.
greg, why are you so sassy on the blog yet so teddy bear-like in person? just wondering.
So now I'm deceptive!
Kate, I used the appropriate perecentage until round 7 or so where I needed step down from the 35s to the 30s. Next time, I'll be sure to stick with it to the end.
It's the smile
Oh, Pam, there was no judgment implied in the weights you chose - it's just that if you're good enough to have your very own ninja theme....
Don't fret though, Lisa has Brad Pitt theme day every day.
My ninja theme is about 80% of the time, so I guess I'll have to work on upping the weights to keep with the allure.
A Brad Pitt theme, now that is interesting!
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