Tuesday, November 24, 2009

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

115 for all.

Monday, November 23, 2009

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

20 pound pull ups

Saturday, November 21, 2009

Complete as many rounds as possible in twenty minutes of:
20 Burpees
Body weight back squat, 10 reps

Tuesday, November 17, 2009

"Angie"

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

20:38
"Angie"

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

20:38

Thursday, November 05, 2009

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

17 rounds

Wednesday, November 04, 2009

"CrossFit Total"

Back squat, 1 rep 235
Shoulder Press, 1 rep 135
Deadlift, 1 rep 275

total: 645

only went down 10 pounds and i havent done this in forever