Fight Gone Bad

Five 5-minute rounds
Rotate every minute for 5 minutes
Rest for 1 minute between rounds:

Kettlebell Swings (35#/25#)
Dead Lift (135#/65#)
Push Press (65#/45#)
Air Squats
Burpees
**Keep a running count of reps for each round!**

We did this workout on 6/30, but with Pull-ups instead of Kettlebells.

WELCOME ROBIN & TARA!!!!

Feel the Burn

courtesy of CrossFit North Santa Cruz 11.13.08

For time:

18-15-12-9-6-3 Front Squats (135#/85#)
3-6-9-12-15-18 Kettle Bell Swings
200m Run after EACH couplette

Post time to comments.

Hump Day

Courtesy of www.crossfithardcore.com 11.12.08

21-18-15-12-9-6-3:

Pullups
Sit-ups
Box Jumps
Push-ups

Odds=200m Run
Evens=100m Run

3-2-1-GO!

L.A.

courtesy of www.crossfithardcore.com 10.31.08

5 Rounds of the following:

200M Sprint
15 Thrusters (95#/65#)
30 Squat Jumps
15 HSPU

Post time to comments!!!

Lori's first appearance on the blog!!!

Quick & Dirty

courtesy of www.crossfit.com 10.14.08

10 Squat Clean
50 Back Extension Sit Ups
8 Squat Clean
40 Back Extension Sit Ups
6 Squat Clean
30 Back Extension Sit Ups
4 Squat Clean
20 Back Extension Sit Ups
2 Squat Clean
10 Back Extension Sit Ups

Get ready for sore abs this weekend!

The Punisher

courtesy of www.crossfithardcore.com 10.13.08

400M Run
50 Thrusters
400M Run
40 Box Jumps
400M Run
30 Sit Ups
400M Run
20 Dips

Welcome to CrossFit, Lori! :)

Post time to comments!

FRIDAY!

5 rounds of:

10 Back Squat (heavy!)
10 Burpees
10 Gut Busters

We did this on 8/8 if you want to compare times and weights!

Post time & squat weight to comments

Rocky

courtesy of www.crossfithardcore.com 10.9.08

AMRAP in 20 minutes:

5 HSPU
10 OHS (45#/65#)
20 K.B SWINGS (35#/53#)
100M SPRINT

Post number of rounds completed to comments!

HQ WOD

courtesy of www.crossfit.com 10.5.08

Five rounds for time of:

15 Deadlift (135#/75#)
12 Hang power clean (135#/75#)
9 Front Squat (135#/75#)
6 Push Jerk (135#/75#)

Post time to comments

**We did this same workout back on 7/2 if you want to compare times!**

The Brits

courtesy of www.crossfithardcore.com 10.2.08

AMRAP in 20 minutes:

5 Deadlift(135#/185#)
10 Knees to Elbows
15 Lunges (per leg)

Kodak

Courtesy of www.crossfithardcore.com 9.26.08

3 Rounds of the following:

40 Push Press(55#/75#)
30 Situps
20 Pullups
10 Snatches(55#/75#)
10 Ring Dips (sub. regular dips)
20 DB Thrusters
30 Air Squats
400M Run

3-2-1-Go!

Post times to comments

Diego

Courtesy of www.crossfithardcore.com 9.27.08

21-18-15-12-9-6-3:

SDLHP
Burpees
Hang Power Cleans
Odd=200M Run
Even=30 J.J.'s

Post time to comments!

Hamburgesa

Courtesy of crossfitnsc.com 9.24.08

5 pull ups
10 push ups
15 air squats
200 m. run
12 pull ups
21 kettlebell swings (35#/55#)
400 m. run
75 wall balls———the meat
400 m. run
21 kettlebell swings (35#/55#)
12 pullups
200 m. run
15 air squats
10 push ups
5 pull ups

Post time to comments

Muscle Magic

5 rounds of the following:

5 Muscle Ups
15 Gut Busters
30 Double Unders

Post time to comments

Big Guns

21-15-9 with a 95# bar:

Sumo Deadlift High Pull
Push Jerk
Overhead Squat

Post time to comments

Dulce Maria

Courtesy of http://crossfitnsc.com/wod/

For Time:

Run 400m
50 Deadlifts (135#/95#)
Run 400m
50 Wall Ball Shots
Run 400m
50 KB Swings (55#/35#)
Run 400m
50 Burpees

3-2-1-GO!

Post time to comments!

Linda

"The 3 bars of death"

10-9-8-7-6-5-4-3-2-1:
Deadlift (1.5x body weight)
Bench (body weight)
Power Clean (.75 body weight)

Scale weight if necessary, but still go HEAVY!

Post times and weights to comments

And prepare to hurt all weekend...

Old Man

Courtesy of www.crossfithardcore.com 9.18.08

5 Rounds for Time:

10 Dips
15 Push Press(65#/95#)
20 KB Swings(35#/53#)
25 Air Squats

Post time to comments!

Thrubbin'

Taken from www.crossfithardcore.com 8.15.08

400 m Run
15 Thrusters (95#/65#)
50 Double Unders
12 Thrusters
40 Double Unders
9 Thrusters
30 Double Unders
6 Thrusters
20 Double Unders
3 Thrusters
10 Double Unders
400 m Run

Post time to comments!!

BRUTUS

Courtesy of Crossfit Omaha

For time (20 minute cut-off):

1 Hang Power Snatch/Overhead Squat/Ring Dip
2 Hang Power Snatch/Overhead Squat/Ring Dip
3 Hang Power Snatch/Overhead Squat/Ring Dip
...all the way up to 10
Run 800 meters
10 Hang Power Snatch/Overhead Squat/Ring Dip
9 Hang Power Snatch/Overhead Squat/Ring Dip
8 Hang Power Snatch/Overhead Squat/Ring Dip
...all the way down to 1

Men use 40% of bodyweight/Ladies use 30% of bodyweight.

Post time or reps completed in 20 min to comments