Olympic CrossFit

Workout of the Day, Wednesday 120201

2012-01-28T19:55:00.000-08:00

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 111201.

Workout of the Day, Tuesday 120131

2012-01-28T19:51:00.000-08:00

Max-height Box Jump, 1-1-1-1-1 reps

Then

40 rounds for time of:
1 Deck Squat
1 Burpee-Box Jump, 20"

Post heights and time to comments.

Compare to 111102.

Workout of the Day, Monday 120130

2012-01-28T19:45:00.000-08:00

High-bar Back Squats, 3-3-3-3-3 reps

Post loads to comments.

Compare to 111123.

Workout of the Day, Friday 120127

2012-01-22T15:39:00.000-08:00

5 rounds, each for time, starting every 3 minutes of:
2 Clean & Jerks
Run 100 meters

Post load and time for each interval to comments.

Compare to 111117.

Workout of the Day, Thursday 120126

2012-01-22T15:36:00.000-08:00

5 rounds of:
Handstand, max time
10 Supine Ring Pullups, feet on 24" box

Post total handstand time to comments.

Compare to 111128.

Muscles worked when doing heavy deadlifts - ALL OF THEM!

Credit: Kettlebellrob

Workout of the Day, Wednesday 120125

2012-01-22T15:31:00.000-08:00

3 rounds for time of:
30 Wallball shots, 20/15 pound ball
20 Deadlifts, 185/125 pounds
10 Knees-to-elbows

Post time to comments.

Compare to 111028.

Workout of the Day, Tuesday 120124

2012-01-22T15:28:00.000-08:00

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 110816.

Workout of the Day, Monday 120123

2012-01-22T15:18:00.000-08:00

Turkish Get-up, 1-1-1-1-1-1-1-1 reps (alternating sides)

Post loads to comments.

Compare to 111221.

Workout of the Day, Friday 120120

2012-01-16T15:01:00.000-08:00

"Fran"
21-15-9 reps, for time of:
Thrusters, 95/63 pounds
Pull-ups

Post time to comments.

Compare to 111111.

Workout of the Day, Thursday 120119

2012-01-16T14:51:00.000-08:00

Halting Deadlifts from blocks, 2-2-2-2-2 reps

Post loads to comments.

Compare to 120105.

Workout of the Day, Wednesday 120118

2012-01-16T14:48:00.000-08:00

4 rounds for max reps of:
1 minute Russian Kettlebell Swings, 1.5/1 pood
1 minute rest
1 minute Halfmoons, 1.5/1 pood
1 minute rest

Post total number of reps completed to comments.

Compare to 110916.

Workout of the Day, Tuesday 120117

2012-01-16T14:45:00.000-08:00

Front Squat
1 rep @ 100%1RM
2 reps @ 95%1RM
2 reps @ 95%1RM
5 reps @ 85%1RM

Post loads to comments.

Compare to 111108.

Workout of the Day, Monday 120116

2012-01-16T14:41:00.000-08:00

5 rounds each for max weight of:
Shoulder press, 3 reps
Push press, max reps

Post loads and reps completed each round to comments.

Compare to 111025.

Workout of the Day, Friday 120113

2012-01-13T12:26:00.000-08:00

Every minute on the minute, for 10 minutes:
12 Russian Kettlebell Swings

Post loads to comments.

Compare to 111129.

Workout of the Day, Thursday 120112

2012-01-12T14:06:00.000-08:00

6 rounds for time of:
100 meter Farmer Carry, 1/0.75 pood in each hand
10 meter Duck Walk, 1/0.75 pood in each hand

Post time to comments.

Workout of the Day, Wednesday 120111

2012-01-12T14:01:00.000-08:00

Every 3 minutes on the 3 minutes, for 4 rounds:
Pullups, max reps
Run 100 meters

Post number of pullups and total time for each round to comments.

Compare to 110725.

1st Muscleup! Congrats, Nick!

Workout of the Day, Tuesday 120110

2012-01-12T13:55:00.000-08:00

21-18-15-12-9-6 reps for time of:
Kettlebell Swings, 2/1.5 pood
Monkey-Cracks-The-Coconut, Green/Blue band

Post time to comments.

Compare to 111031.

Workout of the Day, Monday 120109

2012-01-12T13:49:00.000-08:00

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 111101.

Workout of the Day, Friday 120106

2012-01-11T14:55:00.000-08:00

4 rounds for time of:
100 meter Farmer Carry, 2/1.5 pood in each hand
200 meter Run

Post time to comments.

Workout of the Day, Thursday 120105

2012-01-05T10:58:00.000-08:00

Halting Deadlifts from blocks, 2-2-2-2-2 reps

or

Deadlift, 1RM

Post loads to comments.

Compare to 111222.

Workout of the Day, Wednesday 120104

2012-01-05T10:53:00.000-08:00

Four rounds for time of:
One-arm overhead walking lunges, 20 steps, 1.5/1 pood
12 pullups

Post time to comments.

Compare to 111021.

Workout of the Day, Tuesday 120103

2012-01-02T18:59:00.000-08:00

Overhead squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 110802.

Workout of the Day, Monday 120102

2012-01-02T18:44:00.000-08:00

Push press, 3-3-3-3-3 reps

Then,

Every minute on the minute for 6 minutes:
Start from a prone position and sprint 100 meters

Post loads and time for each interval to comments.

Compare to 110921.

Workout of the Day, Thursday 111229

2011-12-29T14:06:00.000-08:00

For time:
21 Pullups
40 meter Snatch-Grip Farmer Carry, 185/123 pounds
20 meter Bear Crawl
15 Pullups
40 meter Snatch-Grip Farmer Carry, 185/123 pounds
20 meter Bear Crawl
9 Pullups
40 meter Snatch-Grip Farmer Carry, 185/123 pounds
20 meter Bear Crawl

Post time to comments.

Compare to 110912.

Workout of the Day, Wednesday 111228

2011-12-28T13:43:00.001-08:00

Tabata Wallball, 20/15 pounds
Tabata Pushups

Post total number of wallball shots and total number of pushups completed to comments.

Compare to 111010.

Workout of the Day, Tuesday 111227

2011-12-27T10:43:00.000-08:00

Front squat, 3-3-3-3-3 reps

Post loads to comments.

Compare to 111011.

Workout of the Day, Monday 111226

2011-12-26T14:40:00.000-08:00

Power Clean, 3-3-3-3-3 reps

Then,

Every minute on the minute for 12 minutes:
1 Power Clean at 3RM
5 Deadhang Pullups

Post loads to comments.

Compare to 100910.

Workout of the Day, Friday 111223

2011-12-23T13:42:00.000-08:00

3 rounds for time of:
20 Doubleunders
100 meter Farmer Carry, 1.25/0.75 pood in one hand, 1/0.5 pood in the other
16 Farmer Step-ups, 24" box, 1.25/0.75 pood in one hand, 1/0.5 pood in the other

Post time to comments.

Compare to 110815.

Workout of the Day, Thursday 111222

2011-12-22T15:50:00.000-08:00

Halting Deadlifts from blocks, 2-2-2-2-2 reps

Post loads to comments.

Compare to 111208.

Workout of the Day, Wednesday 111221

2011-12-21T14:19:00.000-08:00

Turkish Get-up, 1-1-1-1-1-1-1-1 reps (alternating sides)

Post loads to comments.

Compare to 111019.

Workout of the Day, Tuesday 111220

2011-12-21T14:11:00.000-08:00

4 rounds for time of:
20 meters Walking Lunges
6 Box Jump-overs, 24"

Post time to comments.

Best barn sign ever.

Workout of the Day, Monday 111219

2011-12-20T10:14:00.000-08:00

5 rounds for time of:
Max reps Back Squat, Bodyweight
7 Burpee Box Jumps, 20"

Post number of reps each round, load, and total time to comments.

Compare to 110919.

Workout of the Day, Friday 111216

2011-12-10T21:26:00.000-08:00

5 rounds, each for time, starting every 3 minutes of:
Run 200 meters

Post time for each sprint interval to comments.

Compare to 111012.

Workout of the Day, Thursday 111215

2011-12-10T21:16:00.000-08:00

3 rounds, each for time of:
10 Kettlebell Swings, 2/1.5 pood
10 1-arm Kettlebell Front Squats [right], 2/1.5 pood
25 meter 1-arm Farmer Carry [right], 2/1.5 pood
10 Kettlebell Swings, 2/1.5 pood
10 1-arm Kettlebell Front Squats [left], 2/1.5 pood
25 meter 1-arm Farmer Carry [left], 2/1.5 pood

Rest as needed between rounds.

Post time for each round to comments.

Compare to 110926.

Workout of the Day, Wednesday 111214

2011-12-10T21:08:00.000-08:00

Push Jerk, 2-2-2-2-2 reps

Post loads to comments.

Compare to 111004.

Workout of the Day, Tuesday 111213

2011-12-10T21:02:00.000-08:00

Hi-Bar Back Squat
1 rep @ 100%1RM
2 reps @ 95%1RM
2 reps @ 95%1RM
5 reps @ 85%1RM

Post loads to comments.

Compare to 111005.

Workout of the Day, Monday 111212

2011-12-10T20:49:00.000-08:00

2 rounds for time of:
15 One-Arm Kettlebell Swings, Left,1.5/1 pood
15 Pullups
15 One-Arm Kettlebell Swings, Right,1.5/1 pood
15 Burpees

Post time to comments.

Compare to 110808.

It Starts With An Injury - Conditioning Research

Workout of the Day, Friday 111209

2011-12-07T20:33:00.000-08:00

On the minute:
Run 40 meters
Max reps Box Jumps, 24"

The goal is to complete 100 total box jumps.

*At the beginning of every minute run 40 meters. For the rest of the minute perform as many box jumps as you can during that minute. At the beginning of the next minute run 40 meters and then max rep box jumps and so on until you reach 100 total box jumps.

Post the total number of minutes required to comments.

Workout of the Day, Thursday 111208

2011-12-07T20:31:00.000-08:00

Halting Deadlifts from blocks, 2-2-2-2-2 reps

Post loads to comments.

Compare to 111124.

Workout of the Day, Wednesday 111207

2011-12-06T15:52:00.000-08:00

As many rounds as possible in 10 minutes of:
12 Russian Kettlebell Swings, 1.5/1 pood
12 Front Walking Lunges, 1.5/1 pood in each hand

Post number of rounds to comments.

Workout of the Day, Tuesday 111206

2011-12-05T13:09:00.000-08:00

21-15-9 reps:
Squat-pause box jumps, 24"
Pushups

Post time to comments.

Compare to 110930.

Workout of the Day, Monday 111205

2011-12-05T13:06:00.000-08:00

Back Squat, 2-2-2-2-2 reps

Post loads to comments.

Workout of the Day, Friday 111202

2011-12-02T15:53:00.000-08:00

Two rounds of:
With a continuously running clock do
one 135/93 pound Clean and Jerk the first minute,
two 135/93 pound Clean and Jerks the second minute,
three 135/93 pound Clean and Jerks the third minute...
continuing as long as you are able. Use as many sets each minute as needed.
Take no rest between rounds.

Post number of minutes completed each round to comments.

Compare to 110825.

Workout of the Day, Thursday 111201

2011-12-02T15:37:00.000-08:00

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 110927.

Workout of the Day, Wednesday 111130

2011-11-30T15:48:00.000-08:00

Shoulder Press, 2-2-2-2-2 reps

Then,

10 meter Bear Crawl ladder:
with a continuously running clock
bear crawl 10 meters the first minute,
bear crawl 20 meters the second minute,
bear crawl 30 meters the third minute...
continuing as long as you are able.
Post loads and number of minutes completed to comments.

Compare to 110811.

Workout of the Day, Tuesday 111129

2011-11-29T11:25:00.000-08:00

Every minute on the minute, for 10 minutes:
12 Russian Kettlebell Swings

Post loads to comments.

Compare to 110920.

Workout of the Day, Monday 111128

2011-11-27T10:17:00.000-08:00

5 rounds of:
Handstand, max time
10 Supine Ring Pullups, feet on 24" box

Post total handstand time to comments.

Compare to 110822.

Workout of the Day, Friday 111125

2011-11-25T10:35:00.000-08:00

1/2-Kalsu
On the minute:
5 burpees
Max reps Thrusters, 135/93 pounds

The goal is to complete 50 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 50 total thrusters.

Post the total number of minutes required to comments.

Workout of the Day, Thursday 111124

2011-11-24T19:44:00.000-08:00

Halting Deadlifts from blocks, 2-2-2-2-2 reps

Post loads to comments.

Compare to 111110.

Workout of the Day, Wednesday 111123

2011-11-23T15:09:00.001-08:00

High-bar Back Squats, 3-3-3-3-3 reps

Post loads to comments.

Compare to 110222.

Workout of the Day, Tuesday 111122

2011-11-22T10:29:00.000-08:00

As many rounds as pleasurable in 40 minutes of:
Box Jump, 36"
Monkey bars, 12' (Points awarded for creativity.)
Bear Crawl, 15 yards

This should be done at a "conversational" pace. If you're gasping for breath, take a break.

Post number of rounds to comments.

Workout of the Day, Monday 111121

2011-11-20T12:12:00.000-08:00

"The Chief"
Max rounds in 3 minutes of:
3 Power cleans, 135/93 pounds
6 Push-ups
9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments.

Compare to 110208.

Workout of the Day, Friday 111118

2011-11-16T14:38:00.000-08:00

"Jackie"
For time:
1000m row
50 Thrusters, 45/33 pounds
30 pull-ups

Post time to comments.

Compare to 110826.

Workout of the Day, Thursday 111117

2011-11-16T14:33:00.000-08:00

5 rounds, each for time, starting every 3 minutes of:
2 Clean & Jerks
Run 100 meters

Post load and time for each interval to comments.

Compare to 110905.

Workout of the Day, Wednesday 111116

2011-11-16T11:02:00.000-08:00

Push Press 5-5-5-5-5 reps

Post loads to comments.

Compare to 110511.

Workout of the Day, Tuesday 111115

2011-11-15T15:41:00.000-08:00

Power clean, 2-2-2-2-2 reps

Post loads to comments.

Compare to 110531.

Workout of the Day, Monday 111114

2011-11-14T15:28:00.001-08:00

Four rounds for time of:
15 Box jumps, 24"
15 Left-arm Kettlebell swings, 1.5/1 pood
15 Right-arm Kettlebell swings, 1.5/1 pood
15 Push presses, 75/53 pounds

Post time to comments.

Compare to 110831.

Workout of the Day, Friday 111111

2011-11-06T15:57:00.000-08:00

"Fran"
21-15-9 reps, for time of:
Thrusters, 95/63 pounds
Pull-ups

Post time to comments.

Compare to 101102.

Workout of the Day, Thursday 111110

2011-11-06T15:53:00.000-08:00

Halting Deadlifts from blocks, 2-2-2-2-2 reps

Post loads to comments.

Compare to 111027.

Workout of the Day, Wednesday 111109

2011-11-06T15:47:00.000-08:00

4 rounds for time of:
30 Doubleunders
Max reps Plyo Pushups

Post reps of Plyo Pushups from each round and total time to comments.

Compare to 110914.

Workout of the Day, Tuesday 111108

2011-11-06T15:43:00.000-08:00

Front Squat
1 rep @ 100%1RM
2 reps @ 95%1RM
2 reps @ 95%1RM
5 reps @ 85%1RM

Post loads to comments.

Workout of the Day, Monday 111107

2011-11-06T14:48:00.001-08:00

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Kettlebell Swings, 2/1.5 pood
Run 40 meters after each round of KB swings.

Post time to comments.

Compare to 110908.

Workout of the Day, Friday 111104

2011-11-04T11:56:00.000-07:00

3 rounds for time of:
Turkish "get up"-6 Overhead walking lunges-Turkish "get down", Left, 2/1.5 pood
Turkish "get up"-6 Overhead walking lunges-Turkish "get down", Right, 2/1.5 pood
12 pullups

Post time to comments.

Compare to 100818.

Workout of the Day, Thursday 111103

2011-11-04T11:45:00.000-07:00

For time:
Run 100 meters
Run 200 meters
Run 300 meters
Run 400 meters
Run 300 meters
Run 200 meters
Run 100 meters
Rest 1 minute between intervals.

Post time for each running interval to comments.

Compare to 110902.

Workout of the Day, Wednesday 111102

2011-11-02T13:45:00.000-07:00

Max-height Box Jump, 1-1-1-1-1 reps

Then

40 rounds for time of:
1 Deck Squat
1 Burpee-Box Jump, 20"

Post heights and time to comments.

Compare to 110616.

Workout of the Day, Tuesday 111101

2011-11-02T13:02:00.000-07:00

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 110906.

Workout of the Day, Monday 111031

2011-10-30T20:21:00.000-07:00

21-18-15-12-9-6 reps for time of:
Kettlebell Swings, 2/1.5 pood
Monkey-Cracks-The-Coconut, Green/Blue band

Post time to comments.

Compare to 110829.

Workout of the Day, Friday 111028

2011-10-27T15:17:00.000-07:00

3 rounds for time of:
30 Wallball shots, 20/15 pound ball
20 Deadlifts, 185/125 pounds
10 Knees-to-elbows

Post time to comments.

Compare to 100714.

Workout of the Day, Thursday 111027

2011-10-27T15:14:00.000-07:00

Halting Deadlifts from blocks, 2-2-2-2-2 reps

Post loads to comments.

Compare to 111013.

Workout of the Day, Wednesday 111026

2011-10-26T14:17:00.000-07:00

3 rounds for time of:
Farmer Carry 100 meters, 2/1.5 pood in each hand
Run 200 meters

Post time to comments.

Compare to 110824.

Workout of the Day, Tuesday 111025

2011-10-25T13:08:00.000-07:00

5 rounds each for max weight of:
Shoulder press, 3 reps
Push press, max reps

Post loads and reps completed each round to comments.

Compare to 110817.

Workout of the Day, Monday 111024

2011-10-24T13:49:00.000-07:00

Pushups, Max Reps

then 3 rounds of:
Max reps Front Squat, 155/105 pounds
Bear Crawl 20 yards

Post reps completed of Pushups (and type: handstand, diamond, etc.) and each round of Front Squats to comments.

Compare to 110823.

Bad picture. Awesome first muscle-up. Congrats, Chris!

Workout of the Day, Friday 111021

2011-10-18T14:04:00.000-07:00

Four rounds for time of:
One-arm overhead walking lunges, 20 steps, 1.5/1 pood
12 pullups

Post time to comments.

Compare to 110803.

Workout of the Day, Thursday 111020

2011-10-18T13:57:00.000-07:00

5 rounds for time of:
5 Deadlifts, 275/183 pounds (double-overhand grip)
8 Lateral Burpees (over the bar)

Post time to comments.

Compare to 110819.

Workout of the Day, Wednesday 111019

2011-10-18T13:52:00.000-07:00

Turkish Get-up, 1-1-1-1-1-1-1-1 reps (alternating sides)

Post loads to comments.

Compare to 110830.

Workout of the Day, Tuesday 111018

2011-10-17T14:20:00.000-07:00

As many rounds as possible in 20 minutes of:
100 meter Farmer Carry, 2/1.25 pood, 1.5/1 pood
2 Overhead Figure-Eights, 115/78 pounds

Post number of rounds completed to comments.

Compare to 110728.

Workout of the Day, Monday 111017

2011-10-17T14:14:00.000-07:00

As many rounds as possible in 5 minutes of:
8 Wallball shots, 20/15 pounds
8 Walking lunges, 95/65 pound barbell on your back.

Rest 1 minute

Repeat for a total of 3 cycles.

Post number of rounds completed each cycle to comments.

Compare to 110621.

Workout of the Day, Friday 111014

2011-10-11T22:00:00.000-07:00

As many rounds as possible in 10 minutes of:
4 Burpees
8 Squats
25 foot Bear Crawl

Post number of rounds completed to comments.

Compare to 110719.

Workout of the Day, Thursday 111013

2011-10-11T21:57:00.000-07:00

Halting Deadlifts from blocks, 2-2-2-2-2 reps

Post loads to comments.

Compare to 110929.

Workout of the Day, Wednesday 111012

2011-10-11T21:52:00.000-07:00

5 rounds, each for time, starting every 3 minutes of:
Run 200 meters

Post time for each sprint interval to comments.

Compare to 110810.

Workout of the Day, Tuesday 111011

2011-10-11T21:46:00.000-07:00

Front squat, 3-3-3-3-3 reps

Post loads to comments.

Compare to 110726.

Workout of the Day, Monday 111010

2011-10-10T14:43:00.000-07:00

Tabata Wallball, 20/15 pounds
Tabata Pushups

Post total number of wallball shots and total number of pushups completed to comments.

Compare to 110530.

Workout of the Day, Friday 111007

2011-10-03T14:00:00.000-07:00

5 rounds for time of:
1 Shoulder Press, 90% 1RM
1 Dead Hang Pullup
1 Shoulder Press, 90% 1RM
3 Dead Hang Pullups
1 Shoulder Press, 90% 1RM
5 Dead Hang Pullups

Post load and time to comments.

Refer to 110817, 110811, 110615, 110427 for weight selection.

Workout of the Day, Thursday 111006

2011-10-03T13:55:00.000-07:00

4 rounds for max reps of:
30 seconds Kettlebell Swings, 2/1.5 pood
30 seconds rest
30 seconds Burpees
30 seconds rest
30 seconds Half-moons, 1.25/0.75 pood
30 seconds rest
30 seconds Squats
30 seconds rest

Post total reps completed to comments.

Compare to 110801.

Workout of the Day, Wednesday 111005

2011-10-03T13:49:00.000-07:00

Hi-Bar Back Squat
1 rep @ 100%1RM
2 reps @ 95%1RM
2 reps @ 95%1RM
5 reps @ 85%1RM

Post loads to comments.

Compare to 110809.

Workout of the Day, Tuesday 111004

2011-10-03T13:39:00.000-07:00

Push Jerk, 2-2-2-2-2 reps

Post loads to comments.

Compare to 110630.

Workout of the Day, Monday 111003

2011-10-03T13:35:00.000-07:00

Four rounds for time of:
9 Sumo Deadlift High Pulls, 115/78 pounds
12 Pullups

Post time to comments.

Compare to 110715.

Workout of the Day, Friday 110930

2011-09-27T21:41:00.000-07:00

21-15-9 reps:
Squat-pause box jumps, 24"
Pushups

Post time to comments.

Compare to 110729.

Workout of the Day, Thursday 110929

2011-09-27T21:31:00.000-07:00

Halting Deadlifts from blocks, 2-2-2-2-2 reps

Post loads to comments.

Compare to 110915.

Workout of the Day, Wednesday 110928

2011-09-27T20:33:00.000-07:00

For time:
800 meter Farmer Carry, 1.5/1 pood in each hand
40 Overhead Squats, 95/65 pounds

Post time to comments.

Compare to 110714.

Workout of the Day, Tuesday 110927

2011-09-27T09:43:00.000-07:00

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 110718.

Workout of the Day, Monday 110926

2011-09-25T21:06:00.000-07:00

3 rounds, each for time of:
10 Kettlebell Swings, 2/1.5 pood
10 1-arm Kettlebell Front Squats [right], 2/1.5 pood
25 meter 1-arm Farmer Carry [right], 2/1.5 pood
10 Kettlebell Swings, 2/1.5 pood
10 1-arm Kettlebell Front Squats [left], 2/1.5 pood25 meter 1-arm Farmer Carry [left], 2/1.5 pood

Rest as needed between rounds.

Post time for each round to comments.

Compare to 110711.

Workout of the Day, Friday 110923

2011-09-22T14:33:00.000-07:00

Every 3 minutes on the 3 minutes, for 5 rounds:
21 Goblet Squats, 2/1.25 pood
40 meter Waiter Carry, 95/63 pounds

Post time for each interval to comments.

Compare to 110629.

Workout of the Day, Thursday 110922

2011-09-22T14:27:00.000-07:00

1 mile Farmer Carry in bare feet or minimal shoes, 1/0.75 pood in each hand

Then

Power Clean, 1-1-1-1-1 reps

Post:
1) number of times you set down the Farmer Carry weights
2) loads for Power Cleans
to comments.

Compare to 110413.

Workout of the Day, Wednesday 110921

2011-09-21T14:43:00.001-07:00

Push press, 3-3-3-3-3 reps

Then,

Every minute on the minute for 6 minutes:
Start from a prone position and sprint 100 meters

Post loads and time for each interval to comments.

Compare to 110713.

Workout of the Day, Tuesday 110920

2011-09-21T14:40:00.000-07:00

Every minute on the minute, for 10 minutes:
12 Russian Kettlebell Swings

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Workout of the Day, Monday 110919

2011-09-19T14:33:00.001-07:00

5 rounds for time of:
Max reps Back Squat, Bodyweight
7 Burpee Box Jumps, 20"

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Workout of the Day, Friday 110916

2011-09-15T20:58:00.000-07:00

4 rounds for max reps of:
1 minute Russian-style Kettlebell Swings, 1.5/1 pood
1 minute rest
1 minute Halfmoons, 1.5/1 pood
1 minute rest

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Workout of the Day, Thursday 110915

2011-09-15T20:55:00.000-07:00

Halting Deadlifts from blocks, 2-2-2-2-2 reps

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Workout of the Day, Wednesday 110914

2011-09-14T09:32:00.000-07:00

4 rounds for time of:
30 Doubleunders
Max reps Plyo Pushups

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