Month Archives: November 2008

Tuesday 20081104

2

All Teams:  Go Vote!!!

Garage Gym:

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Fit Hembrees:

AMWRAP in 20 minutes of:

  • 6 lunges
  • 10 situps
  • 14 hops

(For “hops” stack something about 6″ high and hop sideways over it. Each hop is one rep.)

Post rounds completed to comments.

Wednesday 20081005

3

Garage Gym:

“Death by Pull-ups“

With a continuously running clock do one pull-up the first minute,
two pull-ups the second minute, three pull-ups the third minute…
continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to Thursday 20080703

Fit Hembrees:

“Death by Push-ups“

With a continuously running clock do one push-up the first minute,
two push-ups the second minute, three push-ups the third minute…
continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to Thursday 20080703

Wednesday 20081112

3

Garage Gym

“Fight Gone Bad!“

Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

In this workout you move from each of five stations after a
minute.The clock does not reset or stop between exercises. This is a
five-minute round from which a one-minute break is allowed before
repeating. On call of “rotate”, the athletes must move to next station
immediately for best score. One point is given for each rep, except on
the rower where each calorie is one point.

Add your points and post them to comments.

 

Compare to Tuesday 20080909.

.

Fit Hembrees:

Tabata Something Else” (mod.)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where

  • the first 8 intervals are squats,
  • the second 8 are push-ups,
  • the third 8 intervals are sit-ups, and finally,
  • the last 8 intervals are BURPEES.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to Tuesday 20080909.

.

Thursday 20081113

Reply

“Jason“

For time:

  • 100 Squats
  • 5 Muscle-ups
  • 75 Squats
  • 10 Muscle-ups
  • 50 Squats
  • 15 Muscle-ups
  • 25 Squats
  • 20 Muscle-ups

Post time to comments.

Fit Hembrees:

“Jason”-ish

For time:

  • 100 Squats
  • 10 Push-ups
  • 75 Squats
  • 15 Push-ups
  • 50 Squats
  • 20 Push-ups
  • 25 Squats
  • 25 Push-ups

Post time to comments.

 

Wednesday 20081118

1

Garage Gym:

"Nicole"

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

  • Run 400 meters
  • Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to Tuesday 20080318

Fit Hembrees:

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

  • Run 400 meters
  • Max rep Push-ups

Post number of push-ups completed for each round to comments.

Compare to Tuesday 20080318

Friday 20081121

1

Posted at crossfitsantacruz.com

"The lesson that seems to be sticking with us is simple. We are in charge of taking care of our beautiful machines. Understanding that small changes now make for big changes down the road. The excuse of not enough time during the day to spend on body maintenance doesn’t hold water. Right now you could be rolling around on a tennis ball or doing some PNF to some part of your body. GET TO IT!"

Garage Gym:

Workout (couresy of CF SantaCruz)

5 rounds for time of:

  • Body weight deadlift, 7 reps
  • 35 pound dumbbell Push Press,14 reps
  • 28 Squats

Fit Hembrees:

AMRAP in 20 minutes of:

  • One legged squats, 5 reps each leg
  • 10 sit ups
  • 5 Handstand push-ups

Post rounds competed to comments.

 

Monday 20081123

1

Garage Gym:

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

  • 65 pound Thruster, 10 reps
  • 10 Pull-ups

Post rounds completed to comments.

Compare to Friday 20080620.

Fit Hembrees:

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

  • 20 Air squats
  • 10 Sit-ups
  • 5 Push-ups

Post rounds completed to comments.

Compare to Friday 20080620.

Monday 20081201

1

Garage Gym:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where

  • the first 8 intervals are pull-ups,
  • the second 8 are push-ups,
  • the third 8 intervals are sit-ups, and finally,
  • the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to Monday 20080818

Fit Hembrees:

Tabata Something Else" (mod.)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where

  • the first 8 intervals are squats,
  • the second 8 are push-ups,
  • the third 8 intervals are sit-ups, and finally,
  • the last 8 intervals are BURPEES.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to Monday 20080818