Squats
Push Press Left
Push Press Right
Alternating Reverse Lunges
Kettlebell High Pulls
30 seconds each, 45 seconds each, 30 seconds each, 45 seconds each
20 Horizontal Flutter Kicks
20 Sit Ups
20 Push Ups
3 Rounds
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2008
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August
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August
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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
20 comments:
I was back in action this morning. Great to see everyone.
Happy Monday.
Pam,
You can chalk me up for the Push-up thing.
Push Ups for today = 4.
It's horrible because right now it seems so ridiculously easy but I know once I'm about halfway through it's going to be tough!
Brooks, As an Eagles fan I find that Redskins helmet offensive.
Doc D - Missed you this morning.. Was planning to go tonight @ 7. You gonna be there tomorrow morning?
Brooks - this push-up thing's gonna get nasty in a few weeks... Real nasty... See u tonight?
As of today we've done 10 total push-ups!
Doc
Offensive? I think thats fear your feeling, it's only natural.
Rich
Going to see the Phils take back the division tonight.
I'm there the rest of the week. Got to get ready for this Mid Atlantic challenge.
Be there tomorrow morning. Still recovering from the weekend.
Doc-- Brooks bet me 150 95lb Thrusters that the Skins would finish ahead of the Eagles in the division. HA ha ha ha ha ha!!! Easy bet! Ha ha ha ha ha ha ha ha!
Congrats to Susan, who placed an impressive 3rd in her age group at the Green Lakes Endurance 50K!! I guess being insane has its perks.
Thats right, I can't wait to come in with my Landry jersey on, and a 6 pack, and watch you do em.
Great job Susan, how many nails popped off?
4....4 Push Ups ah ah ahhhhh!
I will try to be in Tues am. Sam, that bet is a joke. The Eagles are not going to be that good, but they will def. be better than the Skins.
Nice work Susan. First the pullups, now 50K. What is next spearfishing for great white sharks?
Susan, you are awesome. Can we get some photos of your feet ?
Congrats on 3rd place Susan! I suspect we won't see you until much later in the week.
When do the 150 thrusters need to be completed by? Should we make an event out of it when the time comes?
Congrats Susan! I would rather see pictures of your feat (the run) than your actual feet.
Pam- I am assuming Brooks will have to do all of the 150 Thrusters in one workout. Let's make an event out of it. Maybe a friday night happy hour at CFP in December? Maybe even November-- when the Eagles put it out of reach!
Before the Superbowl.
and yes, we should all sit around, watch, and count each thruster.
Oh they will all be performed in one workout. I'll make an event out of it, it might even make a good press release.
NO FEET PHOTOS
Thanks everyone!
Pamela, I HOPE to be in later this week. My legs are pretty much useless at this point. It's quite a sight to see me walk. The good news: The toe nails remain intact but really I think it's just a question of WHEN they'll come off. Two nails are looking questionable and the one I saw some oozy stuff coming out from under the nail. Running a 50k has some major perks! ;)
When I hear things like this,
"Two nails are looking questionable and the one I saw some oozy stuff coming out from under the nail."
I tend to quiver.
Nonetheless, a 50K trail run is pretty amazing. The question is, are you finished with such nonsense?
Sam, I noticed you changed your photo? We were discussing the specifics of the 150 reps thruster party this evening, it should be a good time.
"The question is, are you finished with such nonsense?"
The answer: Probably not. I oddly really enjoyed the experience so I'm sure there are some more 50ks in my future. Maybe even a 50 miler??? Hmmmmm, you never know . . . .
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