Workout of the Day: 20 Dec 10

Back Squat 3-3-3-3-3 reps

Workout of the Day: 19 Dec 10

"Nutts"
For time:

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10'

200 Double-unders

Run 400 meters with a 45lb plate

Workout of the Day 17 Dec 10

Rest Day

Workout of the Day: 16 Dec 10

Three rounds of:
10 Weighted pull-ups
30 Back extensions

Workout of the Day:15 Dec 10

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Workout of the Day: 14 Dec 10

Three rounds of:
10 Deadlifts
30 GHD situps

Workout of the Day: 13 Dec 10

Rest Day

Workout of the Day: 12 Dec 10

"Whitten"
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Workout of the Day: 10 Dec 10

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Workout of the Day: 09 Dec 10

Rest Day

Workout of the Day: 08 Dec 10

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Workout of the Day: 07 Dec 10

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Workout of the Day: 06 Dec 10

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Workout of the Day: 05 Dec 10

Rest Day

Workout of the Day: 04 Dec 10

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Workout of the Day: 03 Dec 10

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Workout of the Day: 02 Dec 10

Five rounds for time of:

Row 500 meters

135 pound Thruster, 7 reps

Workout of the Day: 01 Dec 10

Rest Day

Workout of the Day: 01 Dec 10

Rest Day

Workout of the Day: 30 Nov 10

"Thompson"

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Workout of the Day: 29 Nov 10

Run 1600 meters, Rest 3 minutes
Run 1200 meters, Rest 2 minutes
Run 800 meters, Rest 1 minute
Run 400 meters

Workout of the Day: 27 Nov 10

Rest Day

Workout of the Day: 26 Nov 10

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Workout of the Day: 22 Nov 10

Push press 3-3-3-3-3-3-3 reps

Workout of the Day: 21 Nov 10

"Collin"
Six rounds for time of:

Carry 50 pound sandbag 400 meters

115 pound Push press, 12 reps

12 Box jumps, 24 inch box

95 pound Sumo deadlift high-pull, 12 reps

Workout of the Day: 20 Nov 10

Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Workout of the Day: 19 Nov 10

Rest Day

Workout of the Day: 18 Nov 10

Hang power clean 3-3-3-3-3-3-3 reps

Workout of the Day: 17 Nov 10

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Workout of the Day: 16 Nov 10

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Wrokout of the Day: 15 Nov 10

Rest Day

Workout of the Day:11 Nov 10

"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Workout of the Day: 11 Nov 10

Rest Day

Workout of the Day: 09 Nov 10

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

Workout of the Day: 08 Nov 10

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Workout of the Day: 07 Nov 10

Rest Day

Workout of the Day: 06 NOV 10

Complete as many rounds as possible in 12 minutes of:35 pound dumbbell Thruster, 9 reps15 ft Rope Climb, 1 ascent

LUMBERJACK 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Rest Day

Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

21-15-9

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

AMRAP

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Brenton

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Rest Day

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Three Rounds for Time

135 pound Hang power cleans, 15 reps
15 Burpees

Workout of the Day: 27 SEP 10

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Workout of the Day: 25 SEP 10

"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.

Workout of the Day: 24 SEP 10

Rest Day

Workout of the Day: 23 SEP 10

Shoulder Press 3-3-3-3-3-3-3

Workout of the Day: 22 SEP 10

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Workout of the Day: 21 SEP 10

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-up

Workout of the Day: 19 SEP 10

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

Workout of the Day: 18 SEP 10

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Workout of the Day: 17 SEP 10

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Workout of the Day: 16 SEP 10

Rest Day

Workout of the Day: 15 SEP 10

"Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Workout of the Day: 14 SEP 10

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
SEP

Workout of the Day: 13 SEP 10

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

Workout of the Day: 12 SEP 10

Rest Day

Workout of the Day: 10 SEP 10

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Workout of the Day: 09 SEP 10

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Workout of the Day: 03 SEP 10

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Workout of the Day: 02 SEP 10

Split Jerk 1-1-1-1-1-1-1 reps

Workout of the Day: 31 AUG 10

Rest Day

Workout of the Day: 30 AUG 10

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms

Workout of the Day: 29 AUG 10

Back Squat 3-3-3-3-3 reps

Workout of the Day: 28 AUG 10

21-18-15-12-9-6 and 3 rep rounds of:Sumo deadlift

high-pull, 75 pounds

Push jerk, 75 pounds

Workout of the Day: 27 AUG 10

Rest Day

Workout of the Day: 25 AUG 10

Tabata Squat
Max reps of Muscle-ups in 4 minutes
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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Workout of the Day: 23 AUG 10

Rest Day

Workout of the Day:22 AUG 10

400 meter Walking lunge

Workout of the Day: 21 AUG 10

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Workout of the Day: 20 AUG 10

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Workout of the Day: 19 AUG 10

Rest Day

Workout of the Day: 17 AUG 10

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Workout of the Day: 16 AUG 10

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Workout of the Day: 13 AUG 10

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Workout of the Day: 12 AUG 10

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Workout of the Day: 10 AUG 10

Two rounds for time of:

295 pound Deadlift, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps

Workout of the Day: 09 AUG 10

Three rounds for time of:

95 pound Ground to overhead, 10 reps

200 yard Shuttle sprint, 50 yards there and back twice

Workout of the Day: 08 AUG 10

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Workout of the Day: 07 AUG 10

Rest Day

Workout of the Day: 06 AUG 10

Five rounds for time of:

5 Muscle-ups

115 pound Overhead squat, 10 reps

15 Toes to bar

20 GHD Sit-ups

Workout of the Day: 05 AUG 10

Three rounds for time of:

Row 500 meters

30 Box jumps, 24 inch box

25 Back extensions

205 pound Deadlift, 20 reps

Workout of the Day: 04 AUG 10

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Workout of the Day: 02 AUG 10

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Workout of the Day: 02 AUG 10

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Workout of the Day: 01 AUG 10

Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

Workout of the Day: 31 JUL 10

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Workout of the Day: 28 JUL 10

Run 5K

Workout of the Day: 27 JUL 10

"Roy"
Five rounds for time of:

225 pound Deadlift, 15 reps

20 Box jumps, 24 inch box

25 Pull-ups

Workout of the Day: 26 JUL 10

Rest Day

Workout of the Day: 22 JUL 10

Rest Day

Workout of the Day: 19 JUL 10

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
21 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Workout of the Day: 18 JUL 10

Rest Day

Workout of the Day: 17 JUL 10

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatc

Workout of the Day: 12 JUL 10

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

These are squat not power snatches.

Workout of the Day: 11 JUL 10

Five rounds for time of:

135 pound Thruster, 15 reps

Run 400 meters

Workout of the Day: 09 JUL 10

"Johnson"
Complete as many rounds in 20 minutes as you can of:

245 pound Deadlift, 9 reps

8 Muscle-ups

155 pound Squat clean, 9 reps

Workout of the Day: 08 JUL 10

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Workout of the Day: 07 JUL 10

225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

Workout of the Day: 06 JUL 10

Rest Day

Workout of the Day: 04 July 10

Bike 30K

Workout of the Day: 01 JULY 10

Ten rounds for time of:

10 Pull-ups

10 Dips

10 Sit-ups

10 Squats

Workout of the Day: 28 JUN 10

Rest Day

Workout of the Day: 27 JUN 10

Five rounds for load and time of:

Deadlift, 5 reps

5 Ring handstand push-ups

Workout of the Day: 26 JUN 10

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

Workout of the Day: 25 JUN 10

Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

Workout of the Day: 24 JUN 10

Rest Day

Workout of the Day: 23 JUN 10

Three rounds for time of:

50 pound dumbbell Thruster, 15 reps

30 GHD situps

Workout of the Day: 22 JUN10

Five rounds for time of:

Run 800 meters

15 ft Rope Climb, 5 ascents

50 Push-ups

Workout of the Day: 21 JUN 10

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Workout of the Day: 19 JUN 10

Overhead Squat 1-1-1-1-1-1-1 reps

Workout of the Day: 18 JUN 10

Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

Workout of the Day: 17 JUN 10

Three rounds for time of:

10 Muscle-ups

10 Forward rolls

20 One legged squats, alternating

Handstand walk 20 yards

Workout of the Day: 16 JUN 10

Rest Day

Workout of the Day:15 JUN 10

For time:

Row 2K

50 Wall-ball shots, 20 pound ball

Row 1K

35 Wall-ball shots, 20 pound ball

Row 500 meters

20 Wall-ball shots, 20 pound ball

Workout of the Day: 14 JUN 10

For time:

Row 500 meters

Body weight Bench press, 30 reps

Row 1000 meters

Body weight Bench press, 20 reps

Row 2000 meters

Body weight Bench press, 10 reps

Workout of the Day: 13 JUN 10

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Workout of the Day: 12 JUN 10

Rest Day

Wrokout of the Day: 11 JUN 10

15 rounds for time of:

5 Pull-ups

10 Push-ups

15 Squats

Workout of the Day:10 JUN 10

Deadlift 5 X 5 reps, record weights.

Jerry

For time:
Run 1 mile
Row 2K
Run 1 mile