10-9-8-7-6-5-4-3-2-1 reps of:
- The Bear @ 40k
- Burpees
Post time to comments.
Archive for December, 2009
31
Dec
WOD 31.12.09
30
Dec
WOD 30.12.09
Workout #1
Max pull-ups
post reps to comments.
Workout #2
For time:
- 21 Kettlebell swings @ 1.5 pood
- 50 Sit-ups
- 18 Kettlebell swings @ 1.5 pood
- 40 Sit-ups
- 15 Kettlebell swings @ 1.5 pood
- 30 Sit-ups
- 12 Kettlebell swings @ 1.5 pood
- 20 Sit-ups
- 9Kettlebell swings @ 1.5 pood
- 10 Sit-ups
post time to comments
Workout #3
21-18-15-12-9 reps of:
- Inverted burpees
- Knees to elbows
Post time to comments.
29
Dec
Rest Day 29.12.09
Rest Day
@ CrossFit Smash
Workout #1
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Workout #2
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
28
Dec
WOD 28.12.09
“Helen Row“
Three rounds for time:
Row 400 meters
1 1/2 pood Kettlebell X 21 swings (or 24k dumbbell swing)
12 Pull-ups
Post time to comments.
27
Dec
WOD 27.12.09
26
Dec
WOD 26.12.09
’50′
- 50 Pull-ups
- 50 Squats
- 50 Push-ups
- 50 Sit-ups
- 50 Burpees
Post time to comments.
26
Dec
Rest Day 25.12.09
Rest Day
24
Dec
WOD 24.12.09
’12 Days of Christmas’
For time:
- 120 Double unders, 12 Box jumps @ 24″, 12 Burpees
- 110 Double unders, 11 Box jumps @ 24″, 11 Burpees
- 100 Double unders, 10 Box jumps @ 24″, 10 Burpees
- 90 Double unders, 9 Box jumps @ 24″, 9 Burpees
- 80 Double unders, 8 Box jumps @ 24″, 8 Burpees
- 70 Double unders, 7 Box jumps @ 24″, 7 Burpees
- 60 Double unders, 6 Box jumps @ 24″, 6 Burpees
- 50 Double unders, 5 Box jumps @ 24″, 5 Burpees
- 40 Double unders, 4 Box jumps @ 24″, 4 Burpees
- 30 Double unders, 3 Box jumps @ 24″, 3 Burpees
- 20 Double unders, 2 Box jumps @ 24″, 2 Burpees
- 10 Double unders, 1 Box jumps @ 24″, 1 Burpees
Post time to comments.
23
Dec
WOD 23.12.09
“Cindy“
Complete as many rounds in 20 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Post rounds completed to comments.
Compare to 090824.
22
Dec
WOD 22.12.09
Complete as many rounds as you can in 20 minutes of:
- Row 400 meters
- OHS @ 40k, 10 reps
Post rounds completed to comments.
21
Dec
Rest Day 21.12.09
Rest Day
@ CrossFit Smash
For time:
- 21 Pull-ups
- 21 Kettlebell swings @ 1.5 pood
- 21 Wall ball @ 9k
- 18 Pull-ups
- 18 Kettlebell swings @ 1.5 pood
- 18 Wall ball @ 9k
- 15 Pull-ups
- 15 Kettlebell swings @ 1.5 pood
- 15 Wall ball @ 9k
- 12 Pull-ups
- 12 Kettlebell swings @ 1.5 pood
- 12 Wall ball @ 9k
- 9 Pull-ups
- 9 Kettlebell swings @ 1.5 pood
- 9 Wall ball @ 9k
- 6 Pull-ups
- 6 Kettlebell swings @ 1.5 pood
- 6 Wall ball @ 9k
- 3 Pull-ups
- 3 Kettlebell swings @ 1.5 pood
- 3 Wall ball @ 9k
Post time to comments.
20
Dec
WOD 20.12.09
Workout #1
Muscle-ups 5-5-5-5-5 reps
Kettle bell swings 5-5-5-5-5 reps
Post loads to comments.
Workout #2
For time:
50 GHD Sit-ups
Post time to comments.
19
Dec
WOD 19.12.09
“Fight Gone Bad!“
Three rounds of:
- Wall-ball, 20 pound ball, 10 ft target (Reps)
- Sumo deadlift high-pull, 75 pounds (Reps)
- Box Jump, 20″ box (Reps)
- Push-press, 75 pounds (Reps)
- Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 090329.
18
Dec
WOD 18.12.09
17
Dec
Rest Day 17.12.09
Rest Day
@ CrossFit Smash
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 090501.
