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5 Pull-ups
25 Sit-ups
10 Ring Rows
25 Flutter Kicks
15 Jumping Pull-ups
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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
24 comments:
Continued from Wednesday...
Role call for Painstorm please, and if you aren't comfortable posting your weight please email me, we'll have to run in heats for the front squats.
Grub to follow for those interested.
How do you know there will be front squats?
Im calln 40 man makers.
Think I'm going to have to sit this one out... Especially sad because this time I'm allowed to drink beer!
I am out, I will be at basketball practice with 15 annoyingly talkative 8th grade girls.
I'm in. Weight is just north of 190. I'm calling med-ball slams and will think of an alternate if that doesn't work with group size.
Kate - don't sit out the beer drinking portion of the workout!
What the hell Doc, your house was the after party.
I'm out too, unfortunately. I'm in New Orleans.
Since it's all about me... Reschedule Painstorm for Tuesday!!
Sorry, Ward - can't make it out there just for beer. Duty calls.
You guys can come to my house, but I won't be there!!! Show my wife your ID and just move toward the keg in an orderly fasion.
Thanks Sam and Rich for coaching classes the past few days - and for getting there in time to get the room warmed up, Sammy ;)
not that the home team isn't missed......
Tues 11/25 works for me if re-sched'g is being considered.....
Brooks, front squats are the painstorm the rest is a bonus.
There are 4 or 5 game for tonight so I'm going to keep it as scheduled but am always willing to do another one coming up.
Don't forget the thanksgiving day workout at 8am if you're in town! Good times had by all.
Kate
You guilted me into coming tonight...
Pam - does it have to be 8am on Thanksgiving? What about 9?
Rich - I can't make you do anything; that's up to you. I wish I could join tonight, but tisn't meant to be this month. (And I really, really hate front squats.)
Doc - Maybe you can host a Christmas/non-denominational holiday party at said keg?
We still need an after party spot for the 12 Days Workout.
No problem Amanda!
I can't make it tonight.
Give Brooks thrusters. He will need the practice.
Doc-- I forget what you look like.
That's easy:
About 6'0 tall, still shedding those last few lbs. of baby weight, dark hair, dark, haunting eyes, sparkling personality.
Kate, It's tradition to do 8am, just come you know you'll have fun!
True thing Doc you could host the 12 Days Post Workout Party especially if we're all doing it together.
When does the 12 days occur? And I thought it is always at Rich's?
No date yet.
Rich always gets the summer BBQs to host.
And Brooks, it appears that the model in your profile pic has the starting phases of a mullet.
I think the thanksgiving workout should be themed as to encourage those of us that hate getting up in the AM....
work with me here....
gobble gobble squats
turkey thrusters
pumpkin pie pull-ups
or maybe i just wish it was thanksgiving now:(
Angie, If you make it to the 8am workout on Thanksgiving, I will give every movement a thanksgiving day name.
Angie, that sounds like a throwdown! I'll go if you will...
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