75 Manmakers, 20# dumbells
17:56
Soundtrack: The Apex Theory, One Day as a Lion, Pearl Jam, Bad Brains
Compare October 14, 2009.
Thursday, December 31, 2009
Sunday, December 27, 2009
(50+30+21) x 3
50 Wall balls (20#, 10')
30 KB swings (53#)
21 Burpees
3 rounds
21:31
Soundtrack: RATM-The Battle of Los Angeles
Compare December 12, 2008 for time and KB weight
30 KB swings (53#)
21 Burpees
3 rounds
21:31
Soundtrack: RATM-The Battle of Los Angeles
Compare December 12, 2008 for time and KB weight
Wednesday, December 23, 2009
(75x4) + 1K
50 Hang cleans (115#)
50 Squats
50 Pushups
50 Box jumps (24")
Row 500M
25 Hang cleans (115#)
25 Squats
25 Pushups
25 Box jumps
Row 500M
20:55
Soundtrack: Rollins Band-Weight
Compare similar on November 10, 2009
50 Squats
50 Pushups
50 Box jumps (24")
Row 500M
25 Hang cleans (115#)
25 Squats
25 Pushups
25 Box jumps
Row 500M
20:55
Soundtrack: Rollins Band-Weight
Compare similar on November 10, 2009
Tuesday, December 22, 2009
Crossfit180 competition workout
1
5 Deadlifts (185#)
10 Burpees
5 rounds
5:57
2
P2 starts after P1 is done with the 21 round
65# Thrusters
Box jumps (24")
21-15-9
8:36
Soundtrack: Metallica, Slipknot
See Crossfit 180 competition
5 Deadlifts (185#)
10 Burpees
5 rounds
5:57
2
P2 starts after P1 is done with the 21 round
65# Thrusters
Box jumps (24")
21-15-9
8:36
Soundtrack: Metallica, Slipknot
See Crossfit 180 competition
Monday, December 21, 2009
Louder Than Ten 18:25
Louder Than Ten (see Gym Jones)
5 Wall Ball (20#, 10')
10 Pushups
15 KB Swings (53#)
11 rounds
18:25
Soundtrack: RATM-Evil Empire
5 Wall Ball (20#, 10')
10 Pushups
15 KB Swings (53#)
11 rounds
18:25
Soundtrack: RATM-Evil Empire
Thursday, December 17, 2009
Deadlifts etc. 13:25
Row 1,000M (less than 4:00 pace)
10 Deadlifts (205#)
40 Squats
10 Deadlifts
30 Pushups
10 Deadlifts
20 Situps
10 Deadlifts
10 Pullups
10 Deadlifts
Total time: 13:25
Soundtrack: Rollins Band-Turned On
Compare December 7, 2009 for time and weight.
10 Deadlifts (205#)
40 Squats
10 Deadlifts
30 Pushups
10 Deadlifts
20 Situps
10 Deadlifts
10 Pullups
10 Deadlifts
Total time: 13:25
Soundtrack: Rollins Band-Turned On
Compare December 7, 2009 for time and weight.
Wednesday, December 16, 2009
These Burpees Suck Even More 22:42
10 Pullups
20 KB Swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
50 Situps
40 Pushups
30 Box jumps
20 KB Swings
10 Pullups
22:42
Soundtrack: RATM-Evil Empire
Compare November 14, 2009 among others.
20 KB Swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
50 Situps
40 Pushups
30 Box jumps
20 KB Swings
10 Pullups
22:42
Soundtrack: RATM-Evil Empire
Compare November 14, 2009 among others.
Monday, December 14, 2009
Mile & Abs
Run 1/4 mile
30 Situps
30 Back extensions
Run 1/4 mile
30 Situps
30 GHD Situps
Run 1/4 mile
30 Situps
30 Knees-to-waist
Run 1/4 mile
Total time: 17:09
Soundtrack: Metallica, Slipknot
30 Situps
30 Back extensions
Run 1/4 mile
30 Situps
30 GHD Situps
Run 1/4 mile
30 Situps
30 Knees-to-waist
Run 1/4 mile
Total time: 17:09
Soundtrack: Metallica, Slipknot
Saturday, December 12, 2009
100 Pushups, 200 Push Press (20# DBs), 300 Squats 20:49
Partitioned as:
10 Pushups
20 Push press (2x20#DB)
30 Squats
10 rounds
20:49
Soundtrack: Metallica-Death Magnetic
Compare August 16, 2009
10 Pushups
20 Push press (2x20#DB)
30 Squats
10 rounds
20:49
Soundtrack: Metallica-Death Magnetic
Compare August 16, 2009
Wednesday, December 9, 2009
KB Swings/Burpee Ladder
10 KB swings (53#/35#), 15 Burpees
10 KB swings, 13 Burpees and so on
Burpees partitioned as 15-13-11-9-7-5-3-1-14-12-10-8-6-4-2
KB swings stay at 10 every round
Total:
150 KB swings
120 Burpees
T: 19:58
P: 20:35
Soundtrack: The White Stripes-Icky Thump
Compare April 16, 2009
10 KB swings, 13 Burpees and so on
Burpees partitioned as 15-13-11-9-7-5-3-1-14-12-10-8-6-4-2
KB swings stay at 10 every round
Total:
150 KB swings
120 Burpees
T: 19:58
P: 20:35
Soundtrack: The White Stripes-Icky Thump
Compare April 16, 2009
Tuesday, December 8, 2009
Pushups, squats, pullups, cleans
10 Pushups
10 Squats
10 Pullups
10 Cleans (115#)
AMRAP in 20 minutes:
80 Pushups
80 Squats
80 Pullups
80 Cleans
Soundtrack: Metallica, Slipknot
Compare June 28, 2009
10 Squats
10 Pullups
10 Cleans (115#)
AMRAP in 20 minutes:
80 Pushups
80 Squats
80 Pullups
80 Cleans
Soundtrack: Metallica, Slipknot
Compare June 28, 2009
Monday, December 7, 2009
Deadlifts etc. 12:52
Row 1,000M (less than 4:00 pace)
10 Deadlifts (185#)
40 Squats
10 Deadlifts
30 Pushups
10 Deadlifts
20 Situps
10 Deadlifts
10 Pullups
10 Deadlifts
Total time: 12:52
Soundtrack: Jane's Addiction-Strays
Compare time and weight to June 19, 2009
10 Deadlifts (185#)
40 Squats
10 Deadlifts
30 Pushups
10 Deadlifts
20 Situps
10 Deadlifts
10 Pullups
10 Deadlifts
Total time: 12:52
Soundtrack: Jane's Addiction-Strays
Compare time and weight to June 19, 2009
Wednesday, December 2, 2009
15-10-5-10-15 Burpee pullups, thrusters
P1: 15 Burpee pullups
P2: 15 Thrusters (65#)
P2 does static hang until P1 is done
Then switch
Then 10 reps, then 5, then 10, then 15. The static hang is done because the Burpees take longer to finish than the thrusters. If you see your partner hanging there, you're less likely to take any "breaks."
Todd S./Pete: 17:30
Soundtrack: System of a Down-Toxicity
Compare June 18, 2009
P2: 15 Thrusters (65#)
P2 does static hang until P1 is done
Then switch
Then 10 reps, then 5, then 10, then 15. The static hang is done because the Burpees take longer to finish than the thrusters. If you see your partner hanging there, you're less likely to take any "breaks."
Todd S./Pete: 17:30
Soundtrack: System of a Down-Toxicity
Compare June 18, 2009
Subscribe to:
Posts (Atom)