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

Workout 29/09/08

For Time:-

200m row
10 Burpee Thrusters (40kg)
200m row
9 Burpee Thrusters
200m row
etc
etc
1 Burpee Thruster

Workout 24/09/08

AMRAP

5 Pullups
10 Push-press (25kg)
15 KB Swings (16kg)

Workout 24/09/08

Max Weights

5-5-3-3-1-1
Back Squat

5-5-3-3-1-1
Deadlift

Workout 22/09/08

4 Rounds for Time :-

15 KB Snatches each arm
25 Situps


Finisher : 100 Double Unders for time

Workout 18/09/08

5km TT Rower

Workout 17/09/08

As Many Rounds As Possible in 20mins (AMRAP)

5 Push Press (30kg)
10 KB Swings (24kg)
15 Double Unders

Workout 15/09/08

21 - 15 - 9

50kg Thrusters
Towel Pullups

For time:-

Workout 14/09/08

Warmup - Technique focus - Deadlift, squat clean with dowel & sandbag

30 10kg Sandbag squat cleans
30 KB Push press (16kg 15 each arm)
30 AB mat situps
30 Pushups

3 rounds for time :-