Friday October 31, 2014

7 Rounds
11 Deadlifts (body weight)
100m Sprint

Thursday October 30, 2014

21 Front Squats (70#/115#)
200M Farmer Carry (2X35#/2X53#)
15 Front Squats
200M Farmer Carry
9 Front Squats
200M Farmer Carry

*Farmer carry requires carrying a kettlebell or dumbell in each hand for the required distance. For example, a woman would walk 200m with a 35# Kettlebell in each hand (like a bucket of water) for 200 meters.

If needed, carry your weighted bar behind your neck on your shoulders. This is not a farmer carry and therefore not RX'd. This is just an example how you can still do a WOD if you do not have the available equipment. Although if you held the weight in front of you, that can be considered RX'd.

View Previous Times:
Monday, October 21, 2013

Wednesday October 29, 2014

REST DAY

Tuesday October 28, 2014

8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)

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Thursday, October 24, 2013

Monday October 27, 2014

400m Run
50 Pullups
400m Run
50 Pushups
400m Run
50 Situps
400m Run
50 Squats

Sunday October 26, 2014

REST DAY

Saturday October 25, 2014

AMRAP in 15 Minutes
8 Ring Dips
10 Box Jumps (20"/24")
12 OH Walking Lunges (45#/75#)*

*Mainsite RX'd Weight is 65#/95#.

The overhead lunge is preferably done with a weighted bar.

View Previous Times:
Saturday, October 26, 2013

Friday October 24, 2014

21-15-9
Toes-to-Bar
Power Snatch (70/115#)

Thursday October 23, 2014

REST DAY

Wedensday October 22, 2014

5 Rounds
400M Run
12 Thrusters (60#/95#)
Rest 2 minutes

View Previous Times:
Wednesday, October 30, 2013

Tuesday October 21, 2014

30 Box Jumps (20"/24")
30 Pullups
30 Kettlebell swings (35#/53#)
30 OH Walking Lunges (25#/45#)
30 Knees-to-elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Wallballs (12#@9ft/20#@10ft.)
30 Burpees
30 Double Unders

*I toned this down from the original workout posted on the CrossFit mainsite.
This is similar to Filthy Fifties with less reps but more weight.

Mainsite WOD:
30 Box Jumps (24"/30")
30 Pullups (Chest to Bar)
30 Kettlebell swings (53#/70#)
30 OH Walking Lunges (65#/95#)
30 Knees-to-elbows
30 Push Press (65#/95#)
30 Hip Extensions (20#/25#)
30 Wallballs (14#@10ft/20#@11ft.)
30 Burpees
30 Triple Unders

Previous Times for Filthy Fifties:
Thursday, November 28, 2013

Monday October 20, 2014

REST DAY

Sunday October 19, 2014

"Abbate"

1 Mile Run
21 Clean & Jerks (90/155#)
800m Run
21 Clean and Jerks
1 Mile Run

Saturday October 18, 2014

AMRAP in 10 minutes
10 Situps
15 Pushups
10 Situps
30 Squats

Friday October 17, 2014

REST DAY

Thursday October 16, 2014

5 Rounds
200M Run
10 Power Cleans (80#/135#)

View Previous Times:
Tuesday, September 24, 2013

Wednesday October 15, 2014

AMRAP in 10 minutes
20 Double Unders
15 Kettlebell Swings (35/53#)
20 Walking Lunges

Tuesday October 14, 2014

REST DAY

Monday October 13, 2014

20-15-10
100' Lunge
Wallballs 12#@9'/20#@20')
Pushups (Hand Release)
Box Jumps (20"/ 24")
then,
100' Lunge

Lunges occur 4 times!

View Previous Times:
Thursday, January 30, 2014

Sunday October 12, 2014

ACTIVE REST DAY

Saturday October 11, 2014

REST DAY

Friday October 10, 2014

AMRAP in 12 Minutes
10 SDHP (45#/75#)
7 Situps
5 Burpees

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Sunday, November 10, 2013

Thursday October 09, 2014

800M Run
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run

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Friday, January 24, 2014

Wednesday October 08, 2014

REST DAY

Tuesday October 07, 2014

4 Rounds
400M Run
50 Double Unders (150 Singles)

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Sunday, February 23, 2014

Monday October 06, 2014

3 Rounds
10 Squat Cleans (80#/135#)
20 Box Jumps (20"/24")

View Previous Time:
Sunday, October 14, 2012

Sunday October 05, 2014

REST DAY

Saturday October 04, 2014

2 Rounds
400M Run
40 Walking Lunges
25 Knees to Elbows
25 Pushups (Hand Release)
25 Burpees

View Previous Times:
Wednesday, August 28, 2014

Friday October 03, 2014

150 Kettlebell Swings
200M Run (every time you stop swinging the KB)

View previous times:
Friday, August 30, 2013

Thursday October 02, 2014

REST DAY

Wednesday October 01, 2014

10 Rounds
250m Row
Rest 2 minutes

*Post times for each row