10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups
Thursday, September 30, 2010
Tuesday, September 28, 2010
Monday, September 27, 2010
4 start at 1
Pullups
Box jumps (24")
Clapping pushups
KB swings (53#)
1 of each, then 2 of each, and so on, as many reps as possible in 15 minutes
10 rounds complete
Soundtrack: Shop Time I
Box jumps (24")
Clapping pushups
KB swings (53#)
1 of each, then 2 of each, and so on, as many reps as possible in 15 minutes
10 rounds complete
Soundtrack: Shop Time I
Saturday, September 25, 2010
Thursday, September 23, 2010
Tuesday, September 21, 2010
5 at 55 17:26
Pullups
Thrusters (75#)
Pushups
Box jumps
Situps
10-9-8-7-6-5-4-3-2-1
17:26
Soundtrack: Shop Time I
Thrusters (75#)
Pushups
Box jumps
Situps
10-9-8-7-6-5-4-3-2-1
17:26
Soundtrack: Shop Time I
Monday, September 20, 2010
Christine 12:24
500M row
12 - Deadlifts (205#)
21 Box jumps (24")
3 rounds
12:24
Soundtrack: Metallica, Slipknot
12 - Deadlifts (205#)
21 Box jumps (24")
3 rounds
12:24
Soundtrack: Metallica, Slipknot
Sunday, September 19, 2010
Friday, September 17, 2010
Thursday, September 16, 2010
54 x 3
21-15-9-6-3
Pullups
Box jumps (24")
Pushups
8:06
then
Overhead slosh pipe walk, 35 yards x 3
Soundtrack: Shop Time III
Pullups
Box jumps (24")
Pushups
8:06
then
Overhead slosh pipe walk, 35 yards x 3
Soundtrack: Shop Time III
Wednesday, September 15, 2010
Ride intervals on rollers, 11.74 miles, 36:00
3 minute warmup, then 1 minute at 15-16mph followed by one minute at 24-26mph, 15 rounds total, then 3 minute cooldown.
Monday, September 13, 2010
4 x 55 + +
75# Thrusters 10-9-8-7-6-5-4-3-2-1
P1 does 10, P2 does 10, P1 does 9, etc.
Situps 10-9-8-7-6-5-4-3-2-1
P1 does 10 situps while P2 carries 35# and 53# KBs 70 yards
then switch. KB carry is only during the first 5 rounds.
Pullups 10-9-8-7-6-5-4-3-2-1
P1 does 10, P2 does 10, P1 does 9, etc.
Pushups 10-9-8-7-6-5-4-3-2-1
P1 does 10 pushups while P2 carries 35# and 53# KBs 70 yards
then switch. KB carry is only during the first 5 rounds.
29:07
Soundtrack: Shop Time III
P1 does 10, P2 does 10, P1 does 9, etc.
Situps 10-9-8-7-6-5-4-3-2-1
P1 does 10 situps while P2 carries 35# and 53# KBs 70 yards
then switch. KB carry is only during the first 5 rounds.
Pullups 10-9-8-7-6-5-4-3-2-1
P1 does 10, P2 does 10, P1 does 9, etc.
Pushups 10-9-8-7-6-5-4-3-2-1
P1 does 10 pushups while P2 carries 35# and 53# KBs 70 yards
then switch. KB carry is only during the first 5 rounds.
29:07
Soundtrack: Shop Time III
Thursday, September 9, 2010
Tuesday, September 7, 2010
40
40 reps of each of the following:
Box jumps
Pushups
Situps
Pullups
Kettlebell swings (53#)
Push press (65#)
Wall balls (20#)
Double unders
2 rounds of 20 reps each
P: 16:26
T: 17:23 (39)
Soundtrack: Shop Time III
Box jumps
Pushups
Situps
Pullups
Kettlebell swings (53#)
Push press (65#)
Wall balls (20#)
Double unders
2 rounds of 20 reps each
P: 16:26
T: 17:23 (39)
Soundtrack: Shop Time III
Monday, September 6, 2010
Saturday, September 4, 2010
180 Benchmark
400m
50 sit-ups
40 air squats
30 pushups
20 box jumps 24"
10 burpees
400 m
1 round for time
7:52
http://www.crossfit180.com/2010/09/saturday-was-grand.html
50 sit-ups
40 air squats
30 pushups
20 box jumps 24"
10 burpees
400 m
1 round for time
7:52
http://www.crossfit180.com/2010/09/saturday-was-grand.html
Thursday, September 2, 2010
My first workout at new Crossfit180
First workout at Brad's sweet new box: Crossfit 180
All lifts with barbell at 85#
21 Cleans
10 V-ups, 20#
10 Pullups
200 meter run
15 Squat cleans
10/10/200
9 Thrusters
10/10/200
6 Squat clean thrusters
10/10/200
3 Burpee squat clean thrusters
10/10/200
16:16
All lifts with barbell at 85#
21 Cleans
10 V-ups, 20#
10 Pullups
200 meter run
15 Squat cleans
10/10/200
9 Thrusters
10/10/200
6 Squat clean thrusters
10/10/200
3 Burpee squat clean thrusters
10/10/200
16:16
Wednesday, September 1, 2010
Ride intervals on rollers, 13.67 miles, 38:00
Warmup 4 minutes
then
:30 at 19-20 mph
:30 at 26-27 mph
15 rounds
2 minute break
:30 at 19-20 mph
:30 at 26-27 mph
15 rounds
then
Cooldown 4 minutes
then
:30 at 19-20 mph
:30 at 26-27 mph
15 rounds
2 minute break
:30 at 19-20 mph
:30 at 26-27 mph
15 rounds
then
Cooldown 4 minutes
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