5 Rounds of the following:
10 Back Squats (go heavy!)
10 Burpees
10 Gut Busters
Post times to comments!
8.08.2008
8.07.2008
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!
400m Run
50 Air Squats
30 Sit Ups
20 Push Ups
Outside on the track...It's a hot one!
8.06.2008
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!
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!
8.05.2008
Powerhouse
5 Rounds:
10 Deadlift (225#/125#)
10 Burpees
5 HSPU
Bring on the HEAT!
Post times to comments
Nicole loves HSPU and Burpees!!!
10 Deadlift (225#/125#)
10 Burpees
5 HSPU
Bring on the HEAT!
Post times to comments
Nicole loves HSPU and Burpees!!!
Meeks showing off his skills
...and Matt taking a cheap shot at his head
8.04.2008
7.31.2008
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!
"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!
7.30.2008
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)
Post times to comments!
21-15-9:
Overhead Squats
Burpees
The cool people:
5 Rounds of 10:
Thrusters (95#/65#)
Burpees
Gut Busters (10# ball)
Post times to comments!
7.29.2008
Fiver
Five rounds of five:
Dealift
Handstand Push Ups
400 m Run
We're going heavy on deadlift!!
Post time to comments
Ryan deadlifting 225# and Nicole deadlifting 135#
Dealift
Handstand Push Ups
400 m Run
We're going heavy on deadlift!!
Post time to comments
Meeks & Matt deadlifting 315#
Ryan deadlifting 225# and Nicole deadlifting 135#
7.25.2008
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??
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!!!
Post times to comments!
10 Back Squat
10 Burpees
10 Gut Busters
3-2-1-GO!!!
Post times to comments!
7.24.2008
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...
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!
7.23.2008
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)
Post times to comments!
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)
Post times to comments!
Dani and Nicole on "box" jumps
Matt getting a muscle-up and Meeks with the C&J
7.22.2008
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!
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!
7.18.2008
Burn It Up
5 Rounds of the following:
400 m Run
50 Air Squats
30 Sit Ups
20 Push Ups
Outside on the track!
Post time to comments...
400 m Run
50 Air Squats
30 Sit Ups
20 Push Ups
Outside on the track!
Post time to comments...
7.17.2008
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!
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!
7.16.2008
Rock Solid
"Training is the opposite of hoping" -Nike ad
5 rounds of 10:
Deadlift (185#/115#)
Back Squats (185#/95#)
KB Swings (1.5 pood/1 pood)
200 M Run
Post times to comments!
5 rounds of 10:
Deadlift (185#/115#)
Back Squats (185#/95#)
KB Swings (1.5 pood/1 pood)
200 M Run
Post times to comments!
7.15.2008
swALLover
Quote of the day: "I threw up in my mouth on the second round of thrusters" -Meeks
21, 15, 9:
Thrusters (95#/65#)
Pull Ups
Handstand Push Ups (or modified)
Burpees
3-2-1-GO!
Eric pumping out some HSPU's and Dani doing the modification
Pull Ups and Burpees...some CrossFit favorites!
Field House today:
93 degrees
85% humidity
DAMN!
Post time to comments
21, 15, 9:
Thrusters (95#/65#)
Pull Ups
Handstand Push Ups (or modified)
Burpees
3-2-1-GO!
Eric pumping out some HSPU's and Dani doing the modification
Pull Ups and Burpees...some CrossFit favorites!
Field House today:
93 degrees
85% humidity
DAMN!
Post time to comments
7.14.2008
Ego Boost
Quote of the day: "Oh, so that's why Ms. Conover has muscles like a wrestler!"
5 rounds of the following:
10 Squat Clean & Press
5 Muscle Ups
200m Run
Post times to comments!
5 rounds of the following:
10 Squat Clean & Press
5 Muscle Ups
200m Run
Post times to comments!
7.11.2008
7.10.2008
Killer Numbers
40-30-20 of the following:
Pull Ups
KettleBell Swings
Burpees
Double Unders
3-2-1-Go!!
Post time to comments!
Meeks <3 Burpees!
Pull Ups
KettleBell Swings
Burpees
Double Unders
3-2-1-Go!!
Post time to comments!
Meeks <3 Burpees!
Dani swinging the pood...
...I don't care who you are, that's funny
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