Workout 22/10/08

50-40-30-20-10

Double Unders
Situps

For time :-

Workout 20/10/08

21-15-9

Clean (50kg)
Dips

For time:-

Workout 19/10/08

3 Rounds for Time

400m run
21 KB Swings (24kg)
12 Pullups


100 Days of Burpees - Day 80

Workout 15/10/08

21 Deadlift (50kg)
15 KB Swings (24kg)
9 Squats

10 Rounds

For Time:-

Workout 13/10/08

1000m row

then

21-15-9
50kg Front Squat
Back Extensions

Workout 12/10/08

Thanks to the good folks at Crossfit DC for this lil beauty

40-30-20-10

KB Swings
Pushups

then 25 burpees

then

40-30-20-10

KB SDHP
Situps

Workout 08/10/08

For time :-

3 rounds

400m run
21 KB Swings (24kg)
12 Pullups

Tuesday 7/10/08

Workout 1

For Time:-
45 Double Unders
45 Thrusters (40kg)
45 Dips
45 Double Unders

Workout 2
200m run
10 Burpees
10 KB Swings (24kg)
10 KB Situps
200m run
9 Burpees
9 KB Swing
9 KB Situps
.... Down to 1 rep

Workout 5/10/08

20 Pullups
30 Pushups
40 Situps
50 Squats

3 Rounds - rest exactly 3mins between rounds

Workout 3/10/08

For time :-

40 Push-press (30kg)
30 Squats
20 Dips
10 Double unders

3 Rounds

Day 64 of the 100 Burpee Challenge

Workout 2/10/08

5 rounds for time :-

200m row
20 pushups
200m run
20 squats

Workout 30/09/08

20mins AMRAP

5 towel pullups
10 situps
15 KB swings (24kg)

nb. towel pullups are alternating sides each rep, ie head up to the left then next rep up to the right