290208

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball ~ 6 kg db thruster

Post time to comments.

(25:33)
______________________

Squat (3x5) ~ 75 kg

280208

REST DAY

270208

Front Squat 1-1-1-1-1-1-1-1-1-1 reps ~ Max. 80 kg (b)

Post loads to comments.

________________________

Deadlift (1x5) - 75 kg

Bench Press (3x5) - 57.5 kg (5, 4 and 3 reps)

DB alternating curl - 10 reps each arm x 3 (12.5 kg)

Tricep extension machine - 3x15

260208

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders ~ Box Jump
Sit-ups

Post time to comments.

(14:06)
_____________________________

Clean + push jerk + jerk:
3x5 @ 70% ~ 30 kg
3x3 @ 90% ~ 35 kg
2x1 @ 95% ~ 40 kg(b)

250208

21-15-9
Overhead Squat ~ 30 kg
Pull Up ~ Toilet sitted row (40 kg)

(9:08)
________________________

Snatch:

3x5 @ 60% ~ 20 kg
3x3 @ 75% ~ 22.5 kg
2x2 @ 95% ~ 25 kg
________________________

DB Press (3x8) ~ 2x7.5 kg

240208

REST DAY

230208

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster ~ 20 kg fixed barbell
Pull-ups ~ Higher sitted row (40 kg)

Post time to comments.

(10:21)

Cleans (5x3) ~ 42.5 kg

220208

"Randy"

75 pound Power snatch, 75 reps for time. ~ 30 kg

Post time to comments.

(25:00)


Front Squat (3x5) reps ~ 62.5 kg

210208

Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps ~ db 15 kg

Post time to comments.

(22:30)

Overhead Squats 5-5-5-5-5 reps ~ Max. 37.5 kg

200208

REST DAY

190208

Deadlift 1-1-1-1-1-1-1 reps ~ 90 kg

Post loads to comments.

Squat (3x5) ~ 72.5 kg

DB Bench Press (3x5) - 20 kg

180208

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders ~ tuck jump
25 Ring dips ~ 50 bench dips
20 Knees to elbows
30 Kettlebell swings, 2 pood ~ 20 kg
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells ~ 12.5 kg
25 Back extensions
30 Wall ball shots, 20 pound ball ~ 9 kg DB thruster
3 Rope climb ascents ~ 21 Lat pull-down (50 kg)

Post time to comments.

(31:14)
___________________________

Snatch 5-5-5-5-5 reps ~ 27.5 kg

170208

REST DAY

160208

Cycling - Ecclesall - Peak District (25 km)

(2 hour 15 mins)

150208

Push Jerk 3-3-3-3-3-3-3 reps ~ Max. 55 kg

Post loads to comments.

_____________________

Front Squat (3x5) reps ~ 60 kg

140208

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups ~ Seated Row (45 kg)
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups ~ Seated Row (45 kg)

Post time to comments.

These are squat not power snatches.

(31:24)
________________________________

Deadlift 3-3-3-3-3 reps. ~ Max. 80 kg

130208

Back Squat 3-3-3-3-3 reps ~ Max. 80(b) kg

Post loads to comments.

Press (3x5) ~ 40(b)

Cleans (5x3) ~ 40 kg

120208

REST DAY

110208

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups (lat pull-down /60 kg), the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Lat pull-down - 11, 10, 7, 6, 6, 5, 4 (Total = 49, Average = 6.1)

Push-ups - 22, 15, 10, 7, 6, 5, 6, 5 (Total = 76, Average = 9.5)

Sit-ups - 8, 6, 6, 6, 6, 5, 5, 5 (Total = 47, Average = 5.8)

Squats - 19, 16, 15, 12, 12, 11, 10, 11 (Total = 106, Average = 13.3)

Total - 278

100208

Run 10 K ~ MyRoute

Post time to comments.

(61:32) - very2 hilly

090208

Three rounds for time of:
225 Deadlift, 15 reps ~ 60 kg
15 Handstand push-ups ~ Elevated push-ups
15 Pull-ups
95 pound Thruster, 15 reps ~ 30 kg

Post time to comments.

(23:31)
________________________

Bench Press (3x5) - 55 kg

080208

REST DAY

070208

"Grace"

135 pound Clean and Jerk, 30 reps ~ 37.5 kg

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

(12:44)
_______________________________

Front Squat 5-5-5-5-5 reps ~ 60(c) kg

060208

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps ~ 32.5 kg

Post time to comments.

(20:59)
___________________________

Bench Press (3x5) - 52.5 kg

050208

"CrossFit Total"

Back squat, 1 rep ~ 85 kg
Shoulder Press, 1 rep ~ 50 kg
Deadlift, 1 rep ~ 92.5 kg

Post total to comments.

Total load = 227.5 kg (501.5 lbs)
________________________

Power cleans (3x5) ~ 40(b) kg

040208

REST DAY

030208

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups ~ 21 lat pull-down (60 kg), 21 bar dips
135 pound Hang power cleans, 10 reps ~ 37.5 kg

Post time to comments.

(23:12)
_____________________________

Deadlift (1x5) - 70 kg

020208

Snatch 3-3-3-3-3-3-3 reps ~ 35 kg
__________________________

Squat (3x5) ~ 70 kg
Lat Pull-down (3x10) ~ 70 kg
Bench Press (3x5) - 50 kg

010208

5 Rounds:
Run 400m
Row 400m

(20:15)
_________________

Press (3x5) ~ 40(a) kg

Compare with 210108