As many rounds as possible in 20 minutes of:
5 Pull-ups (use bands if needed)
10 Double DB Thrusters
15 Deep in-outs
20 Reverse Lunges (10R/10L)
Rest
3 Rounds of:
25 Sit-ups
25 Flutter Kicks
25 Floor Wipers
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)
-
▼
June
(30)
- 10 x 5
- Please Vote for Jason Brown 2008
- Tasty lil' sandwich
- Sufferin' on Saturday
- My New Challenge !
- 4 Rounds of:10 See-Saw Presses10 Overhead Presses1...
- From Christian... with Love
- Pamela's Conditioning
- FGB...sort of.
- A Nation of Wimps
- Dynamic Warm-ups-Various Agility Ladders Drills1 P...
- Sort of a Test Run
- Back and Bis...For Damien
- At Your Own Pace !
- Twinkle Twinkle
- Good news for coffee drinkers:http://health.yahoo....
- Code Red
- For Time
- Saturday Sensation (Go ahead Sam...laugh)
- Boo Yah!!!!
- High Heart Rates
- Flying Arm-Locks
- 5 Rounds of:20 Ring Rows10 Kettlebell Deadlifts, 1...
- Glutes and Hams...Just for Sam !
- Jodi Foster ?
- Metabolic Meltdown
- All Sam... All the Time !
- Remember This Person ?
- 060308
- Look at my Dad !
-
▼
June
(30)
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:
See that! No photo! I guess the camera was expecting some ridicule and decided against photos!
I like your new tagline...
thanks! It suits us well!
I'm almost afraid to ask, but what is a floor wiper?
Amanda, those aren't too bad but I suggest bringing your own mop.
Amanda you can do like a thousand Russian twists, so floor wipers will be a breeze.
Hey Pam- tomorrow is "Take Your Dog to Work" day. Don't want you to miss out. http://www.takeyourdog.com/
What day is "don't bring your dog to work day"? That is the one Pam needs to know about. Nice workout this morning. Brooks, I am impressed w/ your pullup #. When I get back from vacation I am going to look to beat your record!
pam, i am so glad you decided to give the camera-stalking a rest. i was starting to feel like some kind of over-photographed wildlife.
That's nice Doc D, especially since Bella was so happy to see you this morning, well not anymore, not anymore.
Doc D,
I wish you would, but while your on vacation, I'll be doing pull ups...
Bella loves me unconditionally! Brooks, I will find a way to practice between hikes
Respect on the 80lb TGU Pam, I need to get it. The KB class was fun.
Doc D, Bella might forgive but it's up to her.
Brooks, you did a get up with the 80lb bell, I seriously didn't assist with it at all.
Amanda, Floor Wipers tonight!
Ms. S, camera will only be away for a day or two then it's out again. You and Eileen can start your posing then.
Pam, on my way DC right now. Sadly, no wipers for me tonight! No matter what they are, I'd rather be with you guys!
Pamela,
Sorry that the kid puked on you. He does that to all the ladies
No worries, I figured it meant he liked me.
Post a Comment