Sunday, January 31, 2010


Five rounds for time of:

155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

02/03/10-Wednesday-REST DAY!


Seven rounds for time of:

95 pound Hang Power snatch, 7 reps
95 pound Snatch balance, 7 reps (See CrossFit's main page for details)
95 pound Overhead squat, 7 reps

Friday, January 29, 2010


-10 minutes Handstand push-ups. If you cannot do HSPU's, sub # of seconds you can hold a, wall assisted, hand stand in ten minutes.
-5 minutes Squats
-2 minutes Pull-ups
-1 minute Push-ups
Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.


Back Squat 1-1-1-1-1-1-1 reps

Tuesday, January 26, 2010

01/30/10-Saturday-REST DAY!


Clean, 1 rep

Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground and is a full squat clean.


Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps


For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

It is the poor who habitually elect Democrats---yet they are still POOR "You cannot help the poor by destroying the rich. You cannot strengthen the weak by weakening the strong. You cannot bring about prosperity by discouraging thrift. You cannot lift the wage earner up by pulling the wage payer down. You cannot further the brotherhood of man by inciting class hatred. You cannot build character and courage by taking away people's initiative and independence. You cannot help people permanently by doing for them, what they could and should do for themselves."
Abraham Lincoln

Thursday, January 21, 2010

01/26/10-Tuesday REST DAY


Three rounds for time of:

50 Double-unders
50 Back extensions

Wednesday, January 20, 2010


3 Rounds for time of:

135 pound Clean and jerk, 10 reps
30 GHD situps


For time:

100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.

01/22/10-Friday REST DAY

Sunday, January 17, 2010


Deadlift 3-3-3-3-3 reps
Post loads to comments.


"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.

Add your points and post them to comments.


With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.

Post results to comments.

Friday, January 15, 2010

01/18/10-Monday REST DAY


Three rounds for time of:

Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
Post total time to comments MINUS the six minutes of static handstands.

Wednesday, January 13, 2010



Five rounds for max reps of:
Body weight bench press
Post reps for both exercises in all rounds.

Monday, January 11, 2010


Three rounds for time of:

Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

01/14/10-Thursday REST DAY


Push Jerk 1-1-1-1-1-1-1 reps

Saturday, January 9, 2010



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


Power clean 1-1-1-1-1-1-1 reps

Friday, January 8, 2010

Tuesday, January 5, 2010


Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

Here is an outstanding Paleo cook book that Julie found, and it is free! Click on the link and print the cook book.


Five rounds for time of:

Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

Paleo Challenge contestants, where are your posts? If the weeks food intake is not posted by Sunday night, you will be out of the challenge, and your $ will stay in the pot. C'mon start posting!

Here's the website again:


Three rounds for time of:

12 Muscle-ups, sub 4 pull ups and 4 dips per muscle ups.
75 Squats

01/06/10-Wednesday REST DAY

Friday, January 1, 2010



Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.