Friday, April 30, 2010

Friday April 30, 2010

4 Rounds
100 foot Lunges
50 Air Squats
25 Situps

Thursday, April 29, 2010

Thursday April 29, 2010

10-9-8-7-6-5-4-3-2-1
Thrusters (60/95)
Burpees
SDHP (60/95)

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Wednesday February 10, 2010

Robby's third workout, done on 2/09/10. Lets see your improvement. Oh and no pukie this time.

Wednesday, April 28, 2010

Tuesday, April 27, 2010

Tuesday April 27, 2010

500M Row
150 Double Unders (600 Singles)
50 Burpees

Monday, April 26, 2010

Monday April 26, 2010

5 Rounds
3 Back Squats
20 Ring Dips

You can probably do this at any gym. Use the Smith Machine or squat rack. Go as heavy as you can with the back squats. Do regular dips if you do not have rings. If you do not have rings, think about making some soon.

Sunday, April 25, 2010

Saturday, April 24, 2010

Saturday April 24, 2010

3 Rounds
15 Hang Cleans (85/135)
15 Burpees

Friday, April 23, 2010

Friday April 23, 2010

Filthy Fifties
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows
50 Push Press (30#/45#)
50 Back Extensions
50 Wallballs (14#@ 8'/20# @ 10')
50 Burpees
50 Double Unders (200 Singles)

May substitute Situps with Back Extensions.

View Previous Times:
Tuesday June 16, 2009
Tuesday November 10, 2009

Thursday, April 22, 2010

Wednesday, April 21, 2010

Wednesday April 21, 2010

"Grace"

30 Clean and Jerks

then,

5K Run

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Saturday August 15, 2009

Tuesday, April 20, 2010

Tuesday April 20, 2010

15 Thrusters (75/115)
200M Run
15 Kettlebell Snatch (35/53) - each arm separately
200M Run
100 Double Unders
200M Run
15 Kettlebell Swings (35/53)
200 Feet Farmer Walk (35/53) - each hand
15 Snatches (75/115)

Monday, April 19, 2010

Sunday, April 18, 2010

Sunday April 18, 2010

5 Rounds
400M Run
15 OH Squats (60/95)

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Tuesday October 20, 2009

Saturday, April 17, 2010

Saturday April 17, 2010

30 KB and 5 WB
25 KB and 10 WB
20 KB and 15 WB
15 KB and 20 WB
10 KB and 25 WB
5 KB and 30 WB

KB = Kettlebells (50#/70#)
WB = Wallballs (14#/20#)

Friday, April 16, 2010

Thursday, April 15, 2010

Thursday April 15, 2010

AMRAP in 7 Minutes
7 clapping Pushups
7 jumping Air Squats
7 Thrusters (60/95)

Clapping Pushups - Lower to ground completely with chest and thighs touching ground and up into a clapping pushup. Ladies concentrate on full pushups, completely on the ground and back up.
Jumping Air Squats - Squat into the sitting position with pelvic crease below knee and explode up with both feet leaving ground. Feet must leave the ground at 1 inch or more.

Thank you to Crossfit Santa Clara and Jason Khalipa for this weeks challenge.

Wednesday, April 14, 2010

Wednesday, April 14, 2010

400m Run
16-12-8-4
Deadlifts (225/135)
Burpees
Thrusters (135/80)
Pullups
400m Run

(start and end with the run, no run between sets)

Tuesday, April 13, 2010

Monday, April 12, 2010

Monday April 12, 2010

50M Weighted Sled Pull or Tire Drag Forward (50/90)
21 Burpees
50M Weighted Sled Pull or Tire Drag Backwards (50/90)
15 Burpees
50M Weighted Sled Pull or Tire Drag Backwards (50/90)
9 Burpees
50M Weighted Sled Pull or Tire Drag Forward (50/90)

Sunday, April 11, 2010

Sunday, April 11, 2010

2 Rounds
50 Double Unders (200 singles)
40 Box Jumps (20"/24")
30 Knees to Elbows on rings
10 Snatches (80#/135#)
5 Muscle-Ups
200m Weighted Run (25#/40# sandbag)

Subs:
1 muscle up = 4 pullups/4 ring dips
Use anything you have for the weighted run (dumbells or weight vest)

Saturday, April 10, 2010

Friday, April 9, 2010

Friday April 09, 2010

20-15-10
400M Run
Deadlifts (Body Weight)
Pullups

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Sunday January 24, 2010

Thursday, April 8, 2010

Thursday, April 08, 2010

5 Rounds
40 Double unders (160 singles)
30 Box Jumps (24/20")
20 Kettlebell swings (53/35)

Wednesday, April 7, 2010

Tuesday, April 6, 2010

Tuesday April 06, 2010

4 Rounds
500M Row
25 Situps
400M Run

Monday, April 5, 2010

Monday, April 05, 2010

5 Rounds
10 Power Cleans (95/60)
15 Pullups
20 Wallballs

Sunday, April 4, 2010

Saturday, April 3, 2010

Saturday April 03, 2010

7 Rounds
7 Thrusters (95/60)
7 Burpees

View Previous Times:
Tuesday January 05, 2010

Friday, April 2, 2010

Friday April 02, 2010

200M Run
25 Snatches (75/45)
25 Kettlebells (53/35)
25 OH Squats (75/45)
25 Box Jumps (20/16)
25 SDHP (75/45)
25 Wallballs (20-10'/14-8')
25 Thrusters (75/45)
200M Run

Thursday, April 1, 2010

Thursday April 01, 2010

100 Thrusters (95/60)
100 Wallballs
100 Kettlebells
100 Squat Cleans
100 Burpees
........
April Fools

Take a
REST DAY!