Saturday, July 28, 2007

Saturday 28th July

Painstorm XXIV
Courtesy of CrossFit Central Scotland.

For time:
100m run
50 burpees
200m run
100 press ups
300m run
150 lunges
400m run
200 squats
300m run
150 lunges
200m run
100 press ups
100m run
50 burpees

Wednesday, July 25, 2007

Thursday 26th July


REST DAY

Wednesday 25th July

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday 24th July

Push Jerk 3-3-3-3-3-3-3

Monday 23rd July


"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

Sunday 22nd July


REST DAY

Sunday, July 15, 2007

Saturday 14th July

REST DAY

Friday 13th July

Bench Press 1-1-1-1-1-1-1

Thursday 12th July


For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1.5 pood
20 Sit-ups
15 Hang squat cleans, 35 pound dumbells
20 Back extensions
20 Wall ball shots, 20 pound ball
1 Rope climb

Thursday, July 12, 2007

Wednesday 11th July

Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.

Monday, July 09, 2007



TUESDAY 10th JULY


REST DAY
Monday 9th July
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR
"Mary"

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Sunday 8th July

"Isabel"
For time:

Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed

Saturday, July 07, 2007

SATURDAY 7th JULY
"Helen"
3 Rounds for time

Run 400m
21 Kettlebell swings
12 Pullups

FRIDAY 6th JULY

REST DAY
THURSDAY 5th JULY

For time:
Row 1 Km
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps ( 85lbs women)

WEDNESDAY 4th JULY

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Sunday, July 01, 2007

Saturday 30th June

How many rounds can you complete in 20min of:
100m tyre drag
100m Sandbag carry
100m Box carry
50m walking Lung/50m sprint

Friday 29th June


"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.