Hardcore

30-20-10:

Push Ups
Pull Ups
Walking Overhead Lunges
Dips
(modified from http://www.crossfithardcore.com/ 8.15.08)

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The Red Devil

3 rounds of the following:

400M Run
5 HSPU/10 Modified
10 Deadlifts (135#/185#)
15 Push Press (55#/75#)
10 Deadlifts (135#/185#)
5 HSPU/10 Modified
(taken from www.crossfithardcore.com 8.14.08)

3-2-1-GO!!!

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Nicole and Ryan deadlifting


Nicole showing off her pit stains...so lady-like!



Meeks' hand, post-workout

21

3 rounds:

21 KB Swings (1 pood/1.5 pood)
21 Pullups
21 KB Swings
21 Box Jumps
21 KB Swings
21 Situps
(taken from www.crossfithardcore.com 8.12.08)

That's a lot of KB Swings!!

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Omaha WOD

5 rounds for time:

400 meter run
15 DB Push press (50#/30#)
(Taken from http://www.crossfitomaha.blogspot.com/ on 8/12/08)

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CINDY

8.11.08...just forgot to post it

20 minutes continuous:

5 Pull Ups
10 Push Ups
15 Air Squats

Post number of rounds completed to comments!

TGIF

5 Rounds of the following:

10 Back Squats (go heavy!)
10 Burpees
10 Gut Busters

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Burn It Up 2

5 rounds of the following:

400m Run
50 Air Squats
30 Sit Ups
20 Push Ups

Outside on the track...It's a hot one!

Split Decision

For the guys who love muscle-ups...
5 Rounds of:
10 Thrusters
5 Muscle-Ups

For the ladies who can't do muscle-ups...
Monday's workout...Let's beat the guys' times!! :)
21-15-9:
Squat Clean & Press (65#)
Pull Ups
Gut Busters

Last workout for Meeks before VEGAS!



Ryan and Meeks doing thrusters. Get low!


MUSCLE-UPS!

Powerhouse

5 Rounds:

10 Deadlift (225#/125#)
10 Burpees
5 HSPU

Bring on the HEAT!

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Nicole loves HSPU and Burpees!!!

Meeks showing off his skills

...and Matt taking a cheap shot at his head

Manic Monday

21-15-9:

Squat Clean & Press (135#)
Pull Ups
Gut Busters

Go get it!!

Hot Hundred

Quote of the day:
"Oh my god, I hurt!! I think I'm going to bed right when I get home"

50-35-20:

Overhead Walking Lunges (65#/45#)
Push Ups
Box Jumps
Knees to Elbows

3-2-1-GO!
Sweat it out!

The Outsiders

Meeks & Matt:
21-15-9:
Overhead Squats
Burpees

The cool people:
5 Rounds of 10:
Thrusters (95#/65#)
Burpees
Gut Busters (10# ball)

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Fiver

Five rounds of five:

Dealift
Handstand Push Ups
400 m Run

We're going heavy on deadlift!!

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Meeks & Matt deadlifting 315#

Ryan deadlifting 225# and Nicole deadlifting 135#

The Information Superhighway

Hey Roguers, I came across a couple cool websites yesterday...

This one is a blog about the Zone, it looks like its run by somone from the original CrossFit. It has recipes, ideas, discussions, etc...

And then I found CrossFit Endurance. Check it out, yo! These workouts are meant to be in addition to regular CrossFit. Its tabata and interval type of stuff, rather than "LSD" endurance. It makes me want to get out there and RUN! Anyone want to do a half-marathon??

Are Your Legs Burning Yet?

5 Rounds of:

10 Back Squat
10 Burpees
10 Gut Busters

3-2-1-GO!!!

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OmahaWOD

With a 20 minute time limit...

First:
50 Push Press (75#/45#)

Then 3 rounds of:
50 Box Jumps, 24 inch box
50 Sumo Deadlift High Pull (45#/35#)

Last:
50 Push Press (75#/45#)
(taken from http://www.crossfitomaha.blogspot.com on 7.23.08)

Post time (or reps completed in 20 minutes) to comments...

Jay on box jumps...before he added the 4th box!

Pick Your Poison

The ladies and gents are doing different workouts today, since the ladies can't do muscle-ups...

For the guys:
4 Rounds of:
10 Clean & Jerks
10 Muscle Ups

For the ladies:
50-40-30-20-10
Sit Ups
Box Jumps (3 boxes)

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Dani and Nicole on "box" jumps

Matt getting a muscle-up and Meeks with the C&J

SanDiego

20 minutes continuous of the following:

5 Pull Ups
5 Burpees
10 Deadlift (185#/95#)
20 Double Unders or 20 Jumping Air Squats
(taken from CrossFit SanDiego on 7.21.08)

3-2-1-GO!

Burn It Up

5 Rounds of the following:

400 m Run
50 Air Squats
30 Sit Ups
20 Push Ups

Outside on the track!

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Shoulder Shredder

Complete as many rounds as you can in 20 minutes:

15 Push Ups
12 Ring Dips (or regular dips)
9 Push Press (115#/65#)
(Taken from crossfit.com on 8.17.08)

Go get it!!


Post number of completed rounds!