CF 28.02.10

Rest Day

CF 27.02.10

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

BB Leverage Twist

  
מזמן לא עשיתי את התרגיל הזה.
נראה משהו ממש טוב ושווה לניסוי.

CF 26.02.10

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

CF 25.02.10

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

СF 24.02.10

Rest Day

CF 23.02.10

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

CF 22.02.10

Run or Row 5K

CF 21.02.10

"Garrett"

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

CF 20.02.10

Rest Day

CF 19.0.10

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

CF 20.02.10

Rest Day

CF 18.02.10

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

CF 17.02.10

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Cf 16.02.10

Rest Day

CF 15.10.09

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

СF 13.02.10

1 rep-max Snatch

Ten minute time limit, not including warm up.

CF 14.02.10

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

CF 12.02.10

Rest Day

CF 11.02.10

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

CF 10.02.10

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

СF 09.02.10

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

CF 08.02.10

Rest Day

CF 07.02.10

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

CF 06.02.10

Deadlift 5-5-5-5-5-5-5 reps

CF 05.02.10

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

The SDHP is a "pull" that is really a "push." Can you elaborate?

CF 04.02.09

Rest Day

CF 03.02.10

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

CF 02.02.10

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

CF 01.02.10

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m