Morning, at Crossfit Center Mass:
In teams of 2
Five rounds for time of:
22 Double Unders
22 Knees to Elbows
22 Hang Squat Cleans
22 Thrusters
My little corner of the web where a few friends and I post our PT regimen. I freely admit that most of my stuff is unoriginal - I stand on the shoulders of giants who have come before me. Some of the influences and ideas have come from Crossfit, Paleo Steve, Gym Jones, Military Athlete and Brass Ring Fitness.
Wednesday, July 28, 2010
Tuesday, July 27, 2010
Morning, at Crossfit Center Mass:
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Monday, July 26, 2010
Morning, at Crossfit Center Mass:
3 rounds for time of:
10 Power Clean and Jerks, 135lb/95lb
15 Floor Wipers, 135lb/95lb
3 rounds for time of:
10 Power Clean and Jerks, 135lb/95lb
15 Floor Wipers, 135lb/95lb
Friday, July 23, 2010
Thursday, July 22, 2010
Wednesday, July 21, 2010
Morning, at Crossfit Center Mass:
Team WOD
In teams of 2:
For time:
Run 1 mile
100 Kettlebell Swings
50 Pullups
Run 1/2 mile
80 Kettlebell Swings
40 Pullups
Run 1/4 mile
60 Kettlebell Swings
20 Pullups
Team WOD
In teams of 2:
For time:
Run 1 mile
100 Kettlebell Swings
50 Pullups
Run 1/2 mile
80 Kettlebell Swings
40 Pullups
Run 1/4 mile
60 Kettlebell Swings
20 Pullups
Tuesday, July 20, 2010
Morning, at Crossfit Center Mass:
AMRAP in 20min of:
15 Double Unders
12 Press (Any), 95lb
9 Sumo Deadlift High Pull, 95lb
6 Knees to Elbows
AMRAP in 20min of:
15 Double Unders
12 Press (Any), 95lb
9 Sumo Deadlift High Pull, 95lb
6 Knees to Elbows
Monday, July 19, 2010
Morning, at Crossfit Center Mass:
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-ups
135 pound Squat snatch
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-ups
135 pound Squat snatch
Friday, July 16, 2010
Morning, at The Ludus:
5 rounds;
Max reps, bodyweight bench press
Max reps, pull-ups
Rest 1 minute
Then;
Work up to 1 RM deadlift
5 rounds;
Max reps, bodyweight bench press
Max reps, pull-ups
Rest 1 minute
Then;
Work up to 1 RM deadlift
Thursday, July 15, 2010
Wednesday, July 14, 2010
Morning, at The Ludus:
Run 1 mile
100x sit-ups
100x military press, 45#
100x squats, 45#
Afternoon:
5 rounds;
8-10x bent barbell rows
5 rounds;
10-13x shrugs
10 rounds;
Biceps
Run 1 mile
100x sit-ups
100x military press, 45#
100x squats, 45#
Afternoon:
5 rounds;
8-10x bent barbell rows
5 rounds;
10-13x shrugs
10 rounds;
Biceps
Tuesday, July 13, 2010
Morning, at The Ludus:
3 rounds;
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
3 rounds;
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Monday, July 12, 2010
Morning:
"300"
Afternoon:
Maximum Effort Black Box
Bench press: 5-5-5-3-3-3
Then:
5 rounds;
Dumb bell press
4 rounds;
Triceps extensions, 15x
Dips, 10-13x
4 rounds;
Triceps extensions, 8-10x
Close grip push-ups
3 rounds;
Overhead Tri Extensions
"300"
Afternoon:
Maximum Effort Black Box
Bench press: 5-5-5-3-3-3
Then:
5 rounds;
Dumb bell press
4 rounds;
Triceps extensions, 15x
Dips, 10-13x
4 rounds;
Triceps extensions, 8-10x
Close grip push-ups
3 rounds;
Overhead Tri Extensions
Saturday, July 10, 2010
Thursday, July 8, 2010
Morning, at The Ludus:
Front squat, 3-3-3-3-3
5 rounds;
10x tire flips with jump
10x 30" box jumps
Afternoon:
4 rounds;
10x barbell bent rows, 95#
10x pull-ups
4 rounds
10x barbell bent rows, 95#
10x sumo deadlift hi-pull, 95#
2 rounds;
20x Floor wipers, 135#
3 rounds;
8x windshield wipers
Biceps, 8 sets
Front squat, 3-3-3-3-3
5 rounds;
10x tire flips with jump
10x 30" box jumps
Afternoon:
4 rounds;
10x barbell bent rows, 95#
10x pull-ups
4 rounds
10x barbell bent rows, 95#
10x sumo deadlift hi-pull, 95#
2 rounds;
20x Floor wipers, 135#
3 rounds;
8x windshield wipers
Biceps, 8 sets
Wednesday, July 7, 2010
Tuesday, July 6, 2010
Morning, at The Ludus:
10,9,8,7...1
1.5x bodyweight deadlift
1x bodyweight bench press
.75x bodyweight power clean
then;
3 rounds heavy bench 6-8 reps
4 rounds incline press 6-10 reps
4 rounds dips 10-15 reps
4 rounds triceps extension
Afternoon:
Row 2000m
4 rounds dips 10-15 reps
12 rounds triceps extension
10,9,8,7...1
1.5x bodyweight deadlift
1x bodyweight bench press
.75x bodyweight power clean
then;
3 rounds heavy bench 6-8 reps
4 rounds incline press 6-10 reps
4 rounds dips 10-15 reps
4 rounds triceps extension
Afternoon:
Row 2000m
4 rounds dips 10-15 reps
12 rounds triceps extension
Sunday, July 4, 2010
Friday, July 2, 2010
Thursday, July 1, 2010
Morning, at The Ludus:
10x 44# KB swings
1x burpee
10x 44# KB swings
2x burpees
continue to 10x burpees
Then;
3-3-3-3-3
Front squats
10x 44# KB swings
1x burpee
10x 44# KB swings
2x burpees
continue to 10x burpees
Then;
3-3-3-3-3
Front squats
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