For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Post time to comments.

Five rounds for time of:
Run 400 meters
100 ft Walking lunge
35 push-ups

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

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

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Compare to 050307

Rest Day

Get an overview of CrossFit and Krav Maga at our one-day clinic at Brand X Martial Arts.

Complete as many rounds in 20 minutes as you can of:
35 pound dumbbell clean and press (or jerk), 10 reps
1 ascent, 15 foot rope (or 7 pull-ups)

Take dumbbells from ground to overhead each rep. Climb rope without legs or post otherwise.

Post rounds and fractions of rounds completed to comments.

Snatch 1-1-1-1-1-1-1 reps

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“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and fractions of rounds completed to comments.

Compare to 050315.

Beast Skills

Rest Day

Give 30 minutes to handstand and handwalking practice.

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Three rounds for time of:
Run 800 meters
25 L-pull-ups
75 pound Overhead squats, 30 reps

Post time to comments.

A step in the right direction for kids' physical education from Go Animal.

"Linda"

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

Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight

Set up three bars and storm through for time. Post time to comments.

Compare to 050227

Rest Day

Three rounds for time of:
7 Muscle-ups
225-pound Deadlift, 15 reps
Row 1000 meters

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Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

**“Angie” **

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Rest Day

Row 10 K

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Five rounds for time of:
15 L-pull-ups
21 Back extensions

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"Fight Gone Bad!"

This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

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 (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good 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.

Compare to 050118.

Rest Day

"Kelly"

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

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"Diane"

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

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Compare to 050201.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Rest Day

Five rounds for time of:
Run 400 meters
95 pound Good mornings, 21 reps
21 Knees to elbows

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Complete as many rounds as you can in twenty minutes of:
50 lb dumbbell thruster, 7 reps
15 L Pull-ups

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Deadlift 5-5-5-5-5-5-5 reps.

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Kipping vs. strict pull-ups

Our Jonna Mendes wins 2005 National Downhill Championship. Congratulations!

Rest Day

Beware Rhabdo!

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Run 5K

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21-18-15-12-9-6 and 3 rep rounds for time of:

35 lb. Dumbbell burpee, hang squat clean, thruster
Pull-ups

The “dumbbell burpee hang squat clean thruster” is a burpee with dumbbells followed by a hang squat clean and then a thruster.

Post time to comments.