Run 400 + 50 Squats
Run 400 + 50 Pushups
Run 400 + 50 Situps
Run 400 + 50 Pullups
Blast through once for time.
20080430
20080429
WEDNESDAY
"Nicole"
Max rounds in 20 minutes of:
400 meters
Max pull ups in one set
Post time to comments.
Max rounds in 20 minutes of:
400 meters
Max pull ups in one set
Post time to comments.
20080428
TUESDAY
5 Rounds for time
20- Box Jumps
20-Wall Balls
15- Dips
15- Push-ups
10- Deadlift
Post time to comments.
20- Box Jumps
20-Wall Balls
15- Dips
15- Push-ups
10- Deadlift
Post time to comments.
20080427
MONDAY
CrossFit Coronado
.
21 - 15 - 9
.
Kettlebell Swings
Pull ups
Sit ups
Burpees
Run 400 meters between rounds
.
Post time to comments.
20080426
20080424
FRIDAY
It's Friday!!!
Three rounds of 1 minute at each station:
Push-ups
Sit-ups
Squats
KB Swing
1 minute rest between rounds.
20080423
THURSDAY
4 Rounds for time:
Row 500 Meters
10-Wall Balls
10-Sumo DLHP
10-Box Jumps
10-Burpees
Post times to comments:
20080422
WEDNESDAY
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
20080421
TUESDAY
1864 - The U.S. Congress passes the Coinage Act which mandates that the inscription "In God We Trust" be placed on all coins minted as United States currency.
.
.
As many round as possible in 15 minutes:
10-Lunging Thruster
10-Dips
15-KB Swing
15-Push Up
10-Dips
15-KB Swing
15-Push Up
Post rounds to comments.
20080420
20080419
20080417
FRIDAY
I am the Greatest!
I meet Muhammad Ali in the Oklahoma City airport in the summer of 1986. He was gracious enough to have his picture taken with me and speak to me briefly. By the way, this is not the picture we took.
The Tabata interval is a 20 second work interval, followed by a 10 second rest interval. The protocol is repeated 8 times on a continuously running clock, resulting in a total of 4 minutes per exercise. One minute rest between sets.
Tabata Push-Ups
Tabata Sit-Ups
Tabata Superman
Tabata Squats
Post Score for Each exercise to Comments
20080416
THURSDAY
Run 400 meters
25- Box Jumps
Run 400 meters
25- Thruster
Run 400 meters
25- KB Swing
Run 400 meters
25- Dips
Run 400 meters
Post time to comments.
25- Box Jumps
Run 400 meters
25- Thruster
Run 400 meters
25- KB Swing
Run 400 meters
25- Dips
Run 400 meters
Post time to comments.
20080415
20080414
TUESDAY
Richard "Mack" Machowicz
Check out his book, "Unleash the Warrior Within"
4 ROUNDS FOR TIME:
10 OH WALKING LUNGE (EACH ARM)
15 KB SWINGS
10 BURPEES
25 SIT UPS
25 SUPERMAN
25 HEEL TOUCHES
Post time to comments.
20080413
MONDAY
For those who miss class tomorrow!
21-15-9
- Push Ups
- Sumo Deadlift High Pull
- Sit Ups
- Pull Ups
- Wall Ball
Run 100M between rounds
Post times to comments.
20080412
SATURDAY
Run 400M
21 Thrusters 95 lbs.
21 Box Jumps
21 Burpees
Run 400M
15 Thrusters
15 Box Jumps
15 Burpees
Run 400M
9 Thrusters
9 Box Jumps
9 Burpees
21 Thrusters 95 lbs.
21 Box Jumps
21 Burpees
Run 400M
15 Thrusters
15 Box Jumps
15 Burpees
Run 400M
9 Thrusters
9 Box Jumps
9 Burpees
20080410
FRIDAY
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump
30 Wall ball shots
Post time to comments.
20080409
THURSDAY
"300"
Prepare for Battle25 Pull ups
50 Deadlift
50 Push ups
50 Box Jumps
50 Knees to Elbows
50 Kettlebell Swings
25 Pull ups
Post time to comments.
20080408
WEDNESDAY
5 rounds fot time of:
Row 500 meters
20 Deadlift (135lbs)
10 Clean (135lbs)
Post times to comments.
20080407
20080406
MONDAY
3 rounds- 1 minute at each station -1 minute rest between rounds:
Kettlebell Swings
Sit ups
Burpees
Push Press
Mountain Climbers
20080405
SATURDAY
From our friends at NavySEALS.com
Three rounds for time of:
Run 1 mile
50 Wall Ball
50 Double Unders (or 200 reps of regular jump rope)
50 Sumo Deadlift High Pull
50 Push ups
Notes:Post time to comments.
20080403
20080402
THURSDAY
For time:
25 Walking lunge
25 Push-ups
25 Dips
25 Box Jumps
25 Knees to elbows
25 Kettlebell swings
30 Sit-ups
30 Back extensions
25 Wall ball
Post time to comments.
20080401
WEDNESDAY
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
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