Friday 20080502

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 )

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

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.

Tuesday 20080506

Garage Gym:

21- 15- 9 reps of:

45# Good Mornings
Hand stand (inverted) Push-ups
Pull-ups

Post time to comments:

Fit Hembrees:

For time:

50 Burpees
50 Situps

Post experience to comments:

Wednesday 20080507

Garage Gym:

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Fit Hembrees:

50 Pistons for time.

Post time to comments:

Thursday 20080508

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:

Friday 20080509

Garage Gym:

Five rounds for time of:

95 pound Hang Power Snatch, 15 reps
Run 400 meters

Fit Hembrees:

3 rounds of:

800 meter run
2 minutes of Handstand practice

Post time of each run to commentsl

Monday 20080511

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

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

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.