Thursday, September 30, 2010

These Burpees Suck 13:04

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups

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

Saturday, September 25, 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

Monday, September 20, 2010

Christine 12:24

500M row
12 - Deadlifts (205#)
21 Box jumps (24")
3 rounds

12:24

Soundtrack: Metallica, Slipknot

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

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

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

Monday, September 6, 2010

Ride 20.41 miles, 1:08

Solo, windy, 156th Street loop.

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

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

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