Throwback: Monday 070813

50-40-30-20-10 rep rounds of:

L Pull-ups
Double Unders
Glute Ham Sit-ups
Back Extensions

5x5

Flat Bench

70% of 1 Rep Max
5 sets of 5 reps
1 sec pause at bottom

Shoulder Press

70% of 1 rep max
5 sets of 5 reps
1 sec hold at top

Cycling Legs For Days

4 Rounds of:

6 mins Assault Bike (legs only)
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow

Filthy Fifty

50 Reps of:

Box Jumps
Jumping Pull-Ups
Kettlebell Swings (1 pood)
Walking Lunges
Knees to Elbows
Push Press (45lb Bar)
GHD Back Extension
Wall Ball
Burpees
Double Unders

Cindy

AMRAP in 20 Minutes of:

5 Pullups
10 Pushups
15 Squats

Row

Rowing

Max Distance in 10 Minutes

5x5

Back Squat

70% of 1 Rep Max
5 sets of 5 reps
1 sec pause at bottom

Deadlift

70% of 1 rep max
5 sets of 5 reps
1 sec hold at top

Rest Day


Time for a break.

Rest Day!

5x5

Back Squat

70% of 1 Rep Max
5 sets of 5 reps
1 sec pause at bottom

Deadlift

70% of 1 rep max
5 sets of 5 reps
1 sec hold at top

Rest Day

Time for a break.

OHS & SP

OverHead Squat 1-1-1-1-1-1-1
Shoulder Press 1-1-1-1-1-1-1

2 Mile Run

2 Mile Run

Fran

Fran
21-15-9 of:
95lbs Thruster
Pullups

5k Run

5k Run

Rest Day


Time for a break.

Rest Day!

5k Run

5k Run

Row & Press

For Time:

Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Helen

3 Rounds For Time Of:

400 meter run
12 Pullups
21 Kettlebell Swings (1.5 pood)

Rest Days


My body hurts so...

Rest Days!

Lynne

Five rounds for max reps of:

Body weight bench press
Pull-ups

Gipper @ 215:

R1: 7/23 | R2: 6/20 | R3: 5/19 | R4: 4/20 | R5: 4/27

Burpees

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Gipper:
26:05

CrossFit Total

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

Gipper:
Back Squat: 325 lbs
Shoulder Press: 165 lbs
Deadlift: 435 lbs
Total: 925 lbs

From Sept 2007

Five rounds for time of:

95 pount Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Slow & In Control

5-6 Rds Max Effort

Push-ups (Max Effort)
Dumbell Shoulder Press (Max Effort)