Friday
As per main site:
30 Muscle-ups for time (or if you cannot do muscle-ups do 120 pull-ups & 120 dips.)
Post time to comments.
Thursday, July 31, 2008
080731
Thursday
CrossFit York:
max rounds in 20 minutes of :
10 ring push ups
10 ring dips
Post results in comments
CrossFit York:
max rounds in 20 minutes of :
10 ring push ups
10 ring dips
Post results in comments
Wednesday, July 30, 2008
080730
Wednesday
CrossFit York:
"Grace"
30 reps for time of
135# clean & jerk
skill work: handstands
Post results in comments
CrossFit York:
"Grace"
30 reps for time of
135# clean & jerk
skill work: handstands
Post results in comments
Monday, July 28, 2008
080729
Tuesday
CrossFit York WOD:
"Lynne"
5 rounds of the following (no time limit):
Body weight bench press, max reps
pull ups, max reps (hands letting go of bar ends round)
Skill work: L-sit, 5 rounds holding for max time, 1 minute rest between rounds
Post results in comments
CrossFit York WOD:
"Lynne"
5 rounds of the following (no time limit):
Body weight bench press, max reps
pull ups, max reps (hands letting go of bar ends round)
Skill work: L-sit, 5 rounds holding for max time, 1 minute rest between rounds
Post results in comments
Sunday, July 27, 2008
080728
Monday
As off the main site:
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments
As off the main site:
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments
Great Job! See you next Saturday !
080727
Sunday
CrossFit York:
Max rounds in 20 minutes of :
3 muscle ups (12 dips + 12 pullups)
10 situps
15 air squats
Post results to comments.
CrossFit York:
Max rounds in 20 minutes of :
3 muscle ups (12 dips + 12 pullups)
10 situps
15 air squats
Post results to comments.
Saturday, July 26, 2008
Friday, July 25, 2008
Wednesday, July 23, 2008
080724
Thursday 080724
CrossFit HQ / CrossFit York:
"Fran"
Three rounds, 21-15- 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
CrossFit HQ / CrossFit York:
"Fran"
Three rounds, 21-15- 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Tuesday, July 22, 2008
080723
Wednesday 080723
Crossfit HQ:
Rest Day
CrossFit York:
3 rounds for time of:
Turkish get up 35# , 15 reps per side
DB snatch 35#, 15 reps per side
Single hand overhead lunge 35# DB, 15 steps per arm
Post results to comments.
still working on these !
Monday, July 21, 2008
080722
Tuesday 080722
CrossFit HQ:
Push jerk 3-3-3-3-3 reps
CrossFit York:
5 rounds for time of:
400 m (0.25 mi.) run
Squat Clean/Push Press 95#, 10 reps
Post loads to comments.
CrossFit HQ:
Push jerk 3-3-3-3-3 reps
CrossFit York:
5 rounds for time of:
400 m (0.25 mi.) run
Squat Clean/Push Press 95#, 10 reps
Post loads to comments.
080721
Monday 080721
CrossFit HQ:
Row 2K
CrossFit York:
max rounds in 20 min. of :
kb /db thrusters 35# x 2 , 10 reps
burpees, 10 reps
Post results to comments.
CrossFit HQ:
Row 2K
CrossFit York:
max rounds in 20 min. of :
kb /db thrusters 35# x 2 , 10 reps
burpees, 10 reps
Post results to comments.
Sunday, July 20, 2008
080720
Sunday 080720
Main Site / CrossFit York:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge,50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Main Site / CrossFit York:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge,50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Saturday, July 19, 2008
080719
Saturday 080719
Main Site:
Rest Day
CrossFit York:
"Walk In The Park" @ John Rudy Park
or
As many rounds in 20 minutes of:
400 m ( 0.25mi) run
5 push ups
10 situps
15 air squats
post results to comments
Main Site:
Rest Day
CrossFit York:
"Walk In The Park" @ John Rudy Park
or
As many rounds in 20 minutes of:
400 m ( 0.25mi) run
5 push ups
10 situps
15 air squats
post results to comments
Friday, July 18, 2008
080718
Friday 080718
Main site:
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
CrossFit York:
3 rounds for time of:
800m run ( 0.5 mi)
50 supermans (lay face down, hands & feet extended and touching the ground, lift hands & feet at the same time, i.e. like superman, return to ground)
50 situps
Post results to comments
Main site:
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
CrossFit York:
3 rounds for time of:
800m run ( 0.5 mi)
50 supermans (lay face down, hands & feet extended and touching the ground, lift hands & feet at the same time, i.e. like superman, return to ground)
50 situps
Post results to comments
Wednesday, July 16, 2008
080717
Thursday 080717
Main Site:
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Crossfit York:
Back Squat 5-5-5-5-5 reps
Post results in comments
Main Site:
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Crossfit York:
Back Squat 5-5-5-5-5 reps
Post results in comments
Tuesday, July 15, 2008
Monday, July 14, 2008
080715
Tuesday 080715
Main Site:
Rest Day
CrossFit York:
3 rounds for time of:
KB (DB) single arm swing 35# x 10 each arm (alternating or one side at a time)
KB (DB) snatch (or clean & press) 35# x 10 each arm
situps x 20
Main Site:
Rest Day
CrossFit York:
3 rounds for time of:
KB (DB) single arm swing 35# x 10 each arm (alternating or one side at a time)
KB (DB) snatch (or clean & press) 35# x 10 each arm
situps x 20
080714
Monday 080714
Main Site:
Four rounds for time of:
Run 400 meters
50 Squats
CrossFit York:
Max rounds in 20 min. of:
KTE (knees to elbows) or lying leg raises x 15
pullups or reverse rows x 15
dips x 15
Post results in comments.
Main Site:
Four rounds for time of:
Run 400 meters
50 Squats
CrossFit York:
Max rounds in 20 min. of:
KTE (knees to elbows) or lying leg raises x 15
pullups or reverse rows x 15
dips x 15
Post results in comments.
Saturday, July 12, 2008
080713
Sunday 080713
Main site:
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
CrossFit York :
150 burpees for time (overhead hands slap with jump)
Post results in comments
Main site:
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
CrossFit York :
150 burpees for time (overhead hands slap with jump)
Post results in comments
Friday, July 11, 2008
080712
Saturday 080712
Main Site:
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
CrossFit York:
4 rounds for time of:
1600 m ( 1.0 mile) Run
50 air squats
50 sit ups
Post results in comments
Main Site:
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
CrossFit York:
4 rounds for time of:
1600 m ( 1.0 mile) Run
50 air squats
50 sit ups
Post results in comments
080711
Friday 080711
Main Site:
Rest Day
CrossFit York:
max rounds in 20 min. of :
65# Thruster x 10
Pull ups x 10
Post to comments
Main Site:
Rest Day
CrossFit York:
max rounds in 20 min. of :
65# Thruster x 10
Pull ups x 10
Post to comments
Wednesday, July 9, 2008
080710
Thursday 080710
Main Site:
Run 10 K
Post time to comments.
CrossFit York:
3 rounds for time of:
150 Jumping Jacks
50 Sit ups
150 Jumping Jacks
50 Jumping Pullups
150 Jumping Jacks
50 Pushups
Post time to comments.
Main Site:
Run 10 K
Post time to comments.
CrossFit York:
3 rounds for time of:
150 Jumping Jacks
50 Sit ups
150 Jumping Jacks
50 Jumping Pullups
150 Jumping Jacks
50 Pushups
Post time to comments.
080709
Wednesday 080709
Main Site:
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
You should have a good idea of what your 1 rep. max is for each before attempting.
Record your 1 rep max for each in the comments, the total combined weight is your CFT.
CrossFit York:
"Love & Hate"
Max rounds in 20 minutes of :
Exercise #1 : your most favorite exercise
Exercise #2: your most hated exercise
you also choose weight, reps, distance, etc. for each exercise per round
I don't know if this has been done yet, so this will be an interesting one as it will say a lot about you. There is an element of skill and experience level per individual, but "we" will be able to tell if anyone is "sandbagging".
Post your workout and results in the comments, also share your thoughts on each others' workouts/results:
Main Site:
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
You should have a good idea of what your 1 rep. max is for each before attempting.
Record your 1 rep max for each in the comments, the total combined weight is your CFT.
CrossFit York:
"Love & Hate"
Max rounds in 20 minutes of :
Exercise #1 : your most favorite exercise
Exercise #2: your most hated exercise
you also choose weight, reps, distance, etc. for each exercise per round
I don't know if this has been done yet, so this will be an interesting one as it will say a lot about you. There is an element of skill and experience level per individual, but "we" will be able to tell if anyone is "sandbagging".
Post your workout and results in the comments, also share your thoughts on each others' workouts/results:
Monday, July 7, 2008
080708
Tuesday 080708
Main Site:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
or
CrossFit York:
3 rounds for time of:
Deadlift 275# x 10
Burpee x 10
Pull up x 10
Post time and for which WOD in comments
Today's discussion question: which is your preference for running and why, Treadmill, Track, Neighborhood, Other (wooded trail, highway, etc.)
Main Site:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
or
CrossFit York:
3 rounds for time of:
Deadlift 275# x 10
Burpee x 10
Pull up x 10
Post time and for which WOD in comments
Today's discussion question: which is your preference for running and why, Treadmill, Track, Neighborhood, Other (wooded trail, highway, etc.)
080707
Monday 080707
Main site:
Rest Day
CrossFit York:
400m Run
Thruster 95# x 15
3 rounds for time
Post time in comments
Main site:
Rest Day
CrossFit York:
400m Run
Thruster 95# x 15
3 rounds for time
Post time in comments
Sunday, July 6, 2008
080706
Sunday 080706
Main site:
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Main site:
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Saturday, July 5, 2008
080705
Saturday 080705
Main Site:
In any order, perform the following three workouts:
Three rounds, 21-15- and 9 reps, for time of:95 pound Thruster (65 pound for women)Pull-ups (chest must hit the bar to count)
5 rounds for time of:275 pound Deadlifts, 5 reps (185 pounds for women)10 Burpees (with clap overhead while airborne)
Run either 750m on a steep trail or 1.5 K on a road or track
The start time for the second workout should be 4 hours after the first.
The start time for the third workout should be 4 hours after the second.
Post total time for all three workouts to comments.
Main Site:
In any order, perform the following three workouts:
Three rounds, 21-15- and 9 reps, for time of:95 pound Thruster (65 pound for women)Pull-ups (chest must hit the bar to count)
5 rounds for time of:275 pound Deadlifts, 5 reps (185 pounds for women)10 Burpees (with clap overhead while airborne)
Run either 750m on a steep trail or 1.5 K on a road or track
The start time for the second workout should be 4 hours after the first.
The start time for the third workout should be 4 hours after the second.
Post total time for all three workouts to comments.
Friday, July 4, 2008
080704
Friday 080704
Main Site:
Rest Day
Crossfit York:
4 rounds for time of :
KB swings, 1 pood (36#) x 20
KB clean & press, single arm, 1 pood ( 36#) x 10 per side
KB Sumo Dead Lift High Pull , 1 pood (36#) x 20
Sit ups with KB against chest, 1 pood (36#) x 20
Dumbell can be substituted for Kettlebell
Record time in comments
Have a Great Holiday !
Main Site:
Rest Day
Crossfit York:
4 rounds for time of :
KB swings, 1 pood (36#) x 20
KB clean & press, single arm, 1 pood ( 36#) x 10 per side
KB Sumo Dead Lift High Pull , 1 pood (36#) x 20
Sit ups with KB against chest, 1 pood (36#) x 20
Dumbell can be substituted for Kettlebell
Record time in comments
Have a Great Holiday !
Thursday, July 3, 2008
080703
Thursday 080703
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments
Wednesday, July 2, 2008
080702
Wednesday 080702
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Post time to comments
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Post time to comments
Tuesday, July 1, 2008
080701
Tuesday 080701
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
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