Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Compare to 081114.
The Squat, CrossFit Level 2 Certification Seminar - video [wmv]
Wednesday, December 31, 2008
081231
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Compare to 081114.
The Squat, CrossFit Level 2 Certification Seminar - video [wmv]
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Compare to 081114.
The Squat, CrossFit Level 2 Certification Seminar - video [wmv]
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5 comments:
nice to see you back at it. can't wait to get back. did some heavy deads and shoulder press 2 days ago..... and it still hurts. happily I didn't loose that much. Just gained about 8 lbs over the last couple months. The stress eating has got to stop. going to build up some strength and cardio, my lungs are junk right now, then I'll be back.
Happy New Year
Here is a list of workouts you can try on your own on days that you can't make it into the gym. Many of them do not require any equpiment. The others only require the bare minimun (pullup bar, rope, rings).
Angie
100 Pullups
100 Pushups
100 Situps
100 Squats
Barbara
20 Pullups
30 Pushups
40 Situps
50 Squats
(Either 5 rounds for time, or 5rounds with 3:00 rest between each round.)
Chelsea
Each min on the minute for 30minutes
5 Pullups
10 Pushups
15 Squats
Cindy
As many rounds as possible in 20 minutes
5 Pullups
10 Pushups
15 Squats
Mary
As many rounds as possible in 20 minutes
5 Handstand pushups
10 1legged squats
15 Pullups
JT
21 15 9 reps, for time:
Handstand pushups
Ring dips
Pushup
Annie
50 40 30 20 10 reps
Doubleunders
Situps
Nicole
As many rounds as possible in 20 minutes
Run 400m
Max rep pullups
Murph
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Partition the pullups, pushups, and squats as needed. Start and finish with a mile run.
If you've got a 20# vest or body armor, wear it.
Jason
100 Squats
5 Muscleups
75 Squats
10 Muscleups
50 Squats
15 Muscleups
25 Squats
20 Muscleups
Griff
Run 800m
Run 400m backward
Run 800m
Run 400m backward
Ryan
5 rounds for time:
7 muscleups
21 burpees
Death by Pullups
With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
30 muscleups for time
GI Jane
100 burpeepullups for time
As many rounds as possible in 20 minutes
15 pullups
30 pushups
45 squats
Walking lunge 400m for time
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pullups, the second 8are pushups, the third 8 intervals are situps and finally, the last 8 intervals are squats. There is no rest between exercises.
50 40 30 20 10 reps for time:
Pullups
Ring Dips
150 burpees for time
3 rounds for time of:
Run 800m
50 Pullups
50 burpees for time
50 Situps
50 Doubleunders
50 Situps
Walking Lunge, 50 steps
50 Situps
50 Burpees
50 Situps
7 rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pullups
Ten rounds for time of:
12 Burpees
12 Pullups
Four rounds for time of:
Run 400 m
50 Squats
5 rounds for time of:
15 LPullups
30 Pushups
45 Situps
3 rounds for time of:
50 Pushups
50 Situps
50 Squats
For time:
100 squats
100 Pullups
200 Pushups
300 Squats
100 lunges
50 35 20 rep rounds of:
Handstand pushups
Pullups
Repeat for 15 minutes:
20 seconds of pullups
20 seconds of situps
20 seconds of squats
For time:
100 Pullups
200 Pushups
300 Situps
400 Squats
Complete as many rounds in 20 minutes as you can of:
25 Pullups
50 Pushups
75 Squats
Complete as many rounds in 20 minutes as you can of:
25 handstand pushups
50 One legged squats, alternating
75 Pullups
Complete as many rounds in twenty minutes as you can of:
10 L pullups
20 Squats
Cummulative Lhold
For total of 5:00. Use bar, rings, or floor.
Stop timer when you drop out of position.
Record total time it takes to get 5:00.
With a continuously running clock do one Handstand pushup the first minute, two pullups the second minute, three Handstand pushups the third minute and four pullups the fourth minute continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twenty minutes.
10 20 30 reps of:
Squat
Handstand pushups
Squat
Pullups
Running with Angie
100 pullups
Run 1 mile
100 pushups
Run 1 mile
100 situps
Run 1 mile
100 squats
Run 1 mile
Murph Tribute
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
For time:
50 Ring dips
100 Squats
50 Ring dips
100 Squats
50 Ring dips
21 15 9 for time of:
Handstand pushups
Pullups
Five rounds for time of:
50 walking lunges
15 Handstand pushups
Five rounds for time of:
21 pullups
21 Ring dips
21 15 9 reps of:
Ring Pushups
Ring dips
Five rounds for time of:
30 Handstand pushups
30 Pullups
5 rounds:
Max ring dips in 1:00
Rest 1:00
Max ring pushups in 1:00
Rest 1:00
For time:
100 squats
20 Handstand pushups
30 pullups
For time:
100 squats
9 Handstand pushups
200 squats
15 Handstand pushups
100 squats
21 Handstand pushups
Seven rounds of:
Max reps Dips
Max reps Pullups
100 LPullups for time
For time:
100 Squats
40 Pullups
80 Squats
32 Pullups
60 Squats
24 Pullups
40 Squats
16 Pullups
20 Squats
8 Pullups
For time:
80 squats
10 Handstand pushups
60 squats
20 Handstand pushups
40 squats
30 Handstand pushups
20 squats
Ten rounds for time of:
10 Pullups
20 Pushups
30 Squats
Four rounds for time of:
50 Squats
5 Muscleups
Complete as many rounds in 20 minutes as you can of:
7 Handstand pushups
12 LPullups
For time:
100 Squats
30 Muscleups
100 Squats
Four rounds for time of:
25 Lunges
50 Squats
For time:
100 squats
25 Situps
100 squats
25 pushups
100 squats
25 Knees to elbows
100 squats
25 Handstand pushups
Three rounds for time of:
100 Squats
50 Ring Dips
30 LPullups
Five rounds for time of:
5 Handstand pushups
5 Muscleups
2 rounds for time of:
35 squats
35 knees to elbows
35 squats
35 Situps
35 Lunges
35 squats
21 18 15 12 9 6 3 for time of:
Squats
LPullups
Kneestoelbows
Seven rounds for time of:
35 squats
25 pushups
15 pullups
Five rounds for time of:
10 dips
15 Pullups
20 Handstand pushups
Five rounds for time of:
100 squats
20 Lunges
35 pushups
Three rounds for time of:
100 squats
25 Lpullups
30 Handstand pushups
Three rounds for time of:
7 Muscleups
100 squats
Five rounds for time of:
50 Squats
30 Handstand pushups
Three rounds for time of:
100 squats
20 ring pushups
12 Pullups
Five rounds for time of:
50 squats
15 ring pushups
Three rounds for time of:
50 Squats
30 Pullups
40 Pushups
50 Squats
10 9 8 7 6 5 4 3 2 1
Pullups
Ring pushups
Handstand pushups
5 rounds for time of:
9 Handstand pushups
9 Pullups
2 rounds for time of:
21 Lunges
21 Pullups
21 Squats
21 Ring Dips
21 Handstand pushups
Five rounds for time of:
50 Squats
21 Ring dips
21 Handstand pushups
For time:
21 pullups
50 squats
21 Knees to elbows
18 pullups
50 squats
18 Knees to elbows
15 pullups
50 squats
15 Knees to elbows
12 pullups
50 squats
12 Knees to elbows
7 rounds for time of:
20 Ring dips
20 Pullups
20 Lunges
For time:
25 Squats
25 Situps
25 Lunges
25 Handstand pushups
25 Pushups
25 Knees to elbows
25 Dips
25 Pullups
As many rounds as possible in 20 minutes of:
10 Pullups
10 Ring Dips
10 Walking lunges
Bad Snake
100 Rope Jumps
21 Knee to elbows
50 Push ups
15 LPull ups
100 Rope Jumps
15 Knee to elbows
35 Push ups
12 LPull ups
100 Rope Jumps
12 Knee to elbows
20 Push ups
9 LPull ups
Seppuku
10 rounds:
10 Lpullups
10 Ring pushups
10 Knee to Elbows
20 pieces of Angie
20 rounds:
5 pullups
5 pushups
5 situps
5 squats
For time:
25 Handstand pushups
25 squats
25 Pullups
25 One legged squats
25 Muscleups
3 rounds for time of:
100 squats
50 ring dips
For time:
100 Squats
21 Handstand Pushups
30 pullups
100 Squats
30 pullups
21 Handstand Pushups
100 Squats
Five rounds for time of:
20 Squats
20 Pushups
20 Pullups
For time:
100 Squats
20 Handstand Pushups
30 Pullups
100 Squats
30 Pullups
20 Handstand Pushups
100 Squats
15 rounds for max reps:
Pullups, 30 seconds on / 30 seconds off
For time:
50 Squats
50 Jumping pullups
50 steps Walking Lunge
50 Knees to elbows
50 Handstand Pushups
50 Situps
50 Dips
50 Squats
50 Pushups
Run 1 mile
21 LPullups
Run 1 mile
21 Bar muscleups
Run 1 mile
21 Ring muscleups
4 rounds:
50 walking lunges
50 squats
Run 400m
5 rounds:
10 burpees
20 box jumps
30 pushups
40 squats
50 lunges
100 bodyblasters (burpeepullupskneestoelbows) for time
Balboa
4 rounds for time of:
100 Jump Ropes
Run 400 meters
10 Bodyblasters (burpeepullupkneestoelbows)
Running workouts
[All are supposed to be maximum effort unless otherwise noted]
Pick a distance for time: 1.5mi, 2 mi, 5k, 8k, 10k, 15k, 13.1 mi
1 round Tabata uphill sprints (20:10 x 8) or on treadmill 12% grade
Four rounds:
5:00 max distance
3:00 recovery
Run 3 x 5k with 10:00 or 15:00 recoveries
1200m uphill sprint
Rest 1:00
1200m downhill jog
Rest 1:00
Repeat
1:00 sprint / 1:00 rest
1:00 sprint / 0:50 rest
1:00 sprint / 0:40 rest
1:00 sprint / 0:30 rest
1:00 sprint / 0:20 rest
1:00 sprint / 0:10 rest
1:00 sprint / 0:20 rest
1:00 sprint / 0:30 rest
1:00 sprint / 0:40 rest
1:00 sprint / 0:50 rest
1:00 sprint / 1:00 rest
10x100m with 2:00 rests
8x200m with 2:00 rests
4x400m with 5:00 rests
8 rounds of:
80 seconds sprint / 40 seconds recovery
3 rounds
1:00 sprint / 1:00 recovery
2:00 sprint / 2:00 recovery
3:00 sprint / 3:00 recovery
3:00 sprint / 3:00 recovery
2:00 sprint / 2:00 recovery
1:00 sprint / 1:00 recovery
2:00 sprint / 2:00 recovery
3:00 sprint / 3:00 recovery
4x800m with 2:00 rests
10k for time. Run second half faster than the first.
3 rounds:
100m sprint / Rest same amount of time you finished the sprint
200m sprint / Rest same amount of time you finished the sprint
300m sprint / Rest same amount of time you finished the sprint
3 rounds of:
200m sprint / Rest same amount of time you finished the sprint
400m sprint / Rest same amount of time you finished the sprint
600m sprint / Rest same amount of time you finished the sprint
10 rounds of:
1:00 sprint / 1:00 recovery
8 rounds of:
10 seconds sprint / 5 seconds recovery
0:45 sprint, 0:45 recover
1:30 sprint, 1:30 recover
3:00 sprint, 3:00 recover
6:00 sprint, 6:00 recover
3:00 sprint, 3:00 recover
1:30 sprint, 1:30 recover
0:45 sprint, 0:45 recover
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