5 Pull-ups
20 DB Overhead Lunges
20 Ring Rows
20 DB Overhead Lunges
5 Pull-ups
20 DB Overhead Lunges
20 Ring Rows
20 DB Overhead Lunges
5 Pull-ups
20 DB Overhead Lunges
20 Ring Rows
20 DB Overhead Lunges
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2008
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September
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- Big Changes comin....soon...
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September
(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
30 comments:
#1 75 lbs on the bar
#2 Those are some space age sneakers Sammy
#3 I knew he was certified
Doc D-
You are my 2nd favorite person. Everyone else is tied for 1st.
Although I know those are push presses, you could contest that the photo is of Sammy proving that he can do 150 thrusters, you know if by some chance he had to.
see you in the AM sam. Big hug!
Anyone in for Painstorm on Sunday evening around 6? Anyone anyone?
What is this month's Painstorm? I might be game.
I will be doing a modified version but here it is...
Buy in:
Max rep muscle-up
30 min AMRAP:
1 bodyweight clean and jerk
3 muscle-ups
15 wall-ball shots, 20lb
15 swings, 55lb
Scale load to 90% max
If you do not have a muscle-up, sub HSPU
Cash out:
Max handstand hold for time. (Wall can be used; note in post if free-standing.)
On a side note...
I absolutely adore my new Nike Frees!!
Hey Brooks... San was doing clapping pull-ups during the WOD this morning.
He wanted you to know but felt shy.
He also commented that Brooks was crazy for making the thruster bet w/ him.
I agree!!
What model Free did u get Pam? ISn't that the shoe that is supposed to gradually progress toward bare feet or something?
Oh, what a show off!
A lot will be revealed tonight when the Skins wax the defending champs.
I got the free trainers. Different from my 7.0s but in s good way.
I like the special effects in that photo...Sam lifting weights...that's great!
On another note, I think Doc D made an offer last fall for tires (for flipping) Is that still a possibility?
I may still have that connection. Do you have a method to move it??
Yeah...his name is Sam and he apparently lifts weights.
I could secure a truck or something...might be able to use the boat trailer some guy left in my yard
Actually rent a truck from Home Depot. I need to go shopping there anyway.
Pam said "No! The tires attract mosquitoes"
Really! Wow...I was thinking that I would drill some holes in the tire for drainage and then store it standing up...Interesting!
They do attract mosquitoes!! Nasty, skin biting mosquitoes.
I guess we could drill lots of holes and have them for the new location. I probably won't buy any though until we move, no place to store them now.
Thats what I thought, she can be turned.
I didn't know you were moving the store. Where is the new spot?
I want the tires for my own use at home. I have to get the little guys "tired" out before bedtime...flipping rubber is a good family activity
Brooks, you have no idea what you are talking about.
Rob, just down the street. I guess all the talk happened in the past two months. Won't happen until the new year.
I built a 20lb med ball this week, w/ sand and an old basketball
The old place is too small for Sam? I knew it was going to happen at some point, but not this soon.
I'll have Serena at class tonight.
Doc, Did it work? Have you slammed the ever living &^%##&^ out of it? If so, we may use your design.
Rob- flipping rubber?? That is the reason you do not come to class anymore! Your rubber must of flipped off. Kids=no sleep.
Glad to elicit a comment from the great Flabio...how the hell are you? I like the lifting pic. Quite a load in your hands! I see you have been in Mt. Airy every morning this summer.
Pam, I could be persuaded for Painstorm.
14....14 push ups...ah ah ahhhh!
So that's 3 for Painstorm, possibly 4, any other takers??
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