Categories
CrossFit Workouts

2010-07-16 CrossFit

“Johnson”

AMRAP in 20 Minutes:
– 9 Deadlifts 245# (185#/135#)
– 8 Muscle Ups (Pullups & Ring Dips/Pullups & Pushups)
– 9 Squat Cleans 155# (115#/75#)

Categories
Strength Workouts

2010-07-16 Strength

Lower Body Dynamic Effort
1. 10 x 2 Box Squats
2. 3 x 5 Rack Pulls
3. 5 x 10 Hip Extensions

Categories
Underground Strength Workouts

2010-07-16 UGS

Five Rounds
1a. 5 Sumo Deadlifts

Four Rounds
2a. 15 Goblet Squats
2b. Max Ring Dips

Four Rounds
3a. 10 Glute Ham Raises
3b. Max Pullups

4. 50 Knees to Elbows

Categories
CrossFit Workouts

2010-07-15 CrossFit

For Time:

– Walking Lunges 100′ (50′)
– (21/18/15/12/9/6) Pullups
– (21/18/15/12/9/6) Situps

Categories
Strength Workouts

2010-07-15 Strength

Upper Body Dynamic Effort
1. 8 x 3 Floor Press
2. 5 x 3 Pullup
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar

Categories
Underground Strength Workouts

2010-07-14 UGS

Five Rounds
1a. 3 Standing Press

Four Rounds
2a. Leg Blaster
2b. 1-3 Rope Climb

Three Rounds
3a. 100′ Tire Drag
3b. 50′ Tire Press
3c. 50′ Tire Row

Five Rounds
4a. 10 GHD Situps

*Leg Blaster = 20 Air Squats, 10 Lunges (each leg), 10 Jumping Lunges (each leg), 10 Jumping Squats
Courtesy of Rob Shaul @ mountainathlete.com

Categories
CrossFit Workouts

2010-07-14 CrossFit

For Time:

– 20 Back Squats 225# (185#/135#)
– 40 Toes to Bar (40 Knees to Elbows/40 Knee Raises)
– 60 KB Swings 32kg (24kg/16kg)

Categories
CrossFit Workouts

2010-07-13 CrossFit

“Luce”

Three Rounds For Time:
– 1K Run (1k/400m)
– 10 Muscle Ups (30 Pullups & 30 Ring Dips/30 Pullups & 30 Pushups)
– 100 Squats (75/50)

Categories
Strength Workouts

2010-07-13 Strength

Upper Body Max Effort
1. 3RM Standing Press
2. 3 x 5 Barbell Rows
3. 4 x 15 Shrugs

Categories
Strength Workouts

2010-07-12 Strength

Lower Body Max Effort
1. 5RM Sumo Deadlifts
2. 5 x 3 Rack Pulls
3. 3 x 20 Ukranian Deadlifts
4. 5 x 10 Weighted Situps