Month Archives: May 2008

Friday 20080502

2

Garage Gym:

“Murph” (light)

For time:

  • 1 mile Run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • 1 mile Run

Note: From the garage to the end of the street and back is 1/2 a mile.

Partition the pull-ups, push-ups, and squats as needed. Start and
finish with a mile run. If you’ve got a twenty pound vest or body
armor, wear it.

Post time to comments.

Fit Hembrees:

“Murph” (light and fluffy Wink)

For time:

  • 400 meter run
  • 50 Push ups
  • 100 Sit-ups
  • 150 Squats
  • 400 meter run

Partition the sit-ups, push-ups, and squats as needed. Start and
finish with a 400 meter run. If you’ve got a back pack, put a heavy book in it and wear it.

Post time to comments.

Monday 20080505

1

Garage Gym:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 20080408.

Fit Hembrees:

Death by HSPU:

With a continuously running clock do one hand stand push up the first minute,
two hand stand push ups the second minute, three hand stand push ups the third minute…
continuing as long as you are able to complete the required number of HSPUs during the associated minute.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

 

 

 

IMG_3630

Thursday 20080508

2

Garage Gym:

"Diane"

21-15-9 reps of:

  • 225 pound Deadlift
  • Handstand push-ups

Post time to comments.

Fit Hembrees:

21-15-9 reps of:

Pistons

  • Handstand push-ups
  • Post time to comments:

Post time to comments:

IMG_3629

Monday 20080511

2
029

Garage Gym:

“Fran”
21-15- and 9 reps, for time of:

  • 95 pound Thruster ( beginners use 65 lbs., Fit ladies use 45 lbs.)
  • Pull-ups

Post time to comments.
(Substitute body rows or jumping pull-ups for pull-ups as necessary)
Check out this video for a demonstration of performing a thruster:
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv

Fit Hembrees

3 rounds For time:

  • Run 400m
  • 5 HSPU
  • 10 situps

Post Time to Comments:
Compare to Monday 20080831

Tuesday 20080513

Reply
IMG_3681

Garage Gym:

For time:

21-15-9 reps of:

  • 225 lb squats
  • Ring dips.

Post time to comments:

Fit Hembrees:

Complte as many rounds in 15 minutes of:

  • 15 Burpees
  • 200 meter run

Post work completed to comments:

Wednesday 20080513

1

Garage Gym:

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Fit Hembrees:

"Tabata Something Else" (modified)

Complete 24 intervals of 20 seconds of work followed by ten seconds
of rest where the first 8 intervals are push-ups, the second 8 are sit-ups, the third 8 intervals are squats. There is no rest between exercises.

Post total reps from all 24 intervals to comments.

To scale, cut the number of intervals for each intervals down to 3 or 2. 

 

Monday 20080519

1
IMG_2143.JPG

Garage Gym:

Complete as many rounds in 20 minutes as you can of:

  • 95 pound Clean and Jerk, 15 reps
  • Run 400 meters

Post rounds completed to comments.

Fit Hembrees:

Complete as many rounds in 20 minutes as you can of:

  • 20 Handstand Push-ups
  • Run 400 meters

Scale the workout by cutting the number of minutes to 15 minutes or 10 minutes. Addtionally, the HSPUs may be subbed out with declined pushups.

Post rounds completed to comments.

Tuesday 20080520

2
 IMG_3276

 Garage Gym:

For time:

  • 75 Push-ups
  • 95 pound Sumo-deadlift high-pull, 50 reps
  • 50 Ring Dips
  • 45 pound Weighted Pull-ups, 30 reps
  • 25 Handstand Push-ups

Post time to comments.

Fit Hembrees:

For time:

  • 100 Squats 
  • 75 situps
  • 50 Lunges (50 steps)
  • 25 Push-ups.

Post time to comments. 

Thursday 20080521

1
 IMG_3279

Garage Gym: 

For time:

  • Row 1000 meters
  • 25 Burpees
  • Row 750 meters
  • 50 Burpees
  • Row 500 meters
  • 75 Burpees

Post time to comment.

Fit Hembrees:

For time:
Run 800 meters
25 Burpees
Run 600 meters
50 Burpees
Run 400 meters
75 Burpees

Post time to comments.