Garage Gym:
For time 21-15-9 reps of:
- Hang Power Clean 135#
- Knees to Elbows
Post time to comments.
Fit Hembrees:
For time:
- 50 Squats
- 21 L-Pull-Ups
- 50 squats
- 15 L-Pull-Ups
- 50 Squats
- 9 L Pull-Ups
Post time to comments.
Wednesday 2009.07.01
1
Month Archives: July 2009
Monday 2009.07.06
Garage Gym:
Complete as many rounds as possible in 20 minutes of:
- 3 cleans 185/115
- 200m run
- 12 pullups
Post round completed to comments.
Fit Hembrees:
Complete as many rounds as possible in 20 minutes of:
- 3 Burpees
- 200m run
- 12 pushups
Post rounds completed to comments.
Friday 2009-07-10
Garage Gym:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Post rounds completed to comments.
Compare to Monday 2009-06-29.
Fit Hembrees:
Complete as may rounds in 20 minutes as you can of:
- 5 pushups
- 10 Sit-ups
- 15 Squats
Post rounds completed to comments.
Compare to Monday 2009-06-29.
Monday 2009.07.13
Garage Gym:
For time:
- Run 400m
- 50 Box Jumb
- Walking Lunges, 50 Steps
- 50 Sit-ups
- 50 Squats
- Run 400m
Post time to comments:
Compare to Wednesday 2009.04.01.
Fit Hembrees:
For time:
- Run 400m
- 20 burpees
- Walking Lunges, 20 Steps
- 30 Situps
- 50 Squats
- Run 400m
Post time to comments:
Compare to Wednesday 2009.04.01.
Tuesday 2009.07.14
Gragage Gym:
- Front Squat 5-5-5-5-5 reps
Post loads to comments. Compare to Friday 20090109 »
Fit Hembrees:
Six rounds for time of:
- 5 Pushups
- 10 Situps
- 200 meter sprint
Post time to comments. Compare to Friday 20090109 »
Wednesday 2009.07.15
Garage Gym:
Ten rounds for time of:
- 3 Weighted Pull-ups, 45 pounds
- 5 Strict Pull-ups
- 7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.
Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Fit Hembrees:
Sprint 200m, then
Tabata
- 6 intervals of push ups, then
- 6 intervals of sit-ups, then
- 6 intervals of squats, then
Run 200m
Post time of each run and lowest number of reps completed for each exercise to comments.
Thursday 2009.07.16
Garage Gym:
“Karen”
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Compare to Monday 2009.03.30.
Fit Hembrees:
For time:
100 Burpees
Post time to comments.
Compare to Monday 2009.03.30.
Friday 2009.07.17
Garage Gym:
"Grace"
For time 30 reps of:
- Clean and Jerk 135lbs
Post time to comments.
Compare to Thursday 2009.06.25
Fit Hembrees:
"Cindy"(modified)
As many rounds in 20minutes of:
- 5 sit-ups
- 10 pushups
- 15 squats
Post rounds completed to comments.
Compare to Thursday 2009.06.25
Monday 2009.07.20
Garage Gym:
Complete 18 intervals of 20 seconds of work followed by ten seconds of rest where
- the first 6 intervals are benchpress 95#,
- the third 6 intervals are pull-ups, and finally,
- the last 6 intervals are sit-ups.
There is no rest between exercises.
Post total reps from all 18 intervals to comments.
Compare to Tuesday 2009.06.16
Fit Hembrees:
Complete three rounds of:
- 100 squats for time, Rest 5 minutes between each round.
Post time for each round to comments.
Compare to Tuesday 2009.06.16
Tuesday 2009.07.21
Garage Gym:
With 45#/35# dumbbells complete 3 rounds for time of:
- 21 Deadlifts
- 15 Squat Cleans
- 9 Push Jerks
(Curtesy of CrossFit Central)
Post time to comments. Compare to Thursday 20090312
Fit Hembrees:
4 rounds for time of:
- 400m run
- 30 Pushups
Post time to comments. Compare to Thursday 20090312
Wednesday 2009.07.22
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 Monday 2009.05.04.
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 Monday 2009.05.04.
Thursday 2009.07.23
Garage Gym:
“Nancy“
Five rounds for time of:
- 400 meter run
- 95 pound Overhead squat, 15 reps
Post time to comments.
Fit Hembrees:
“Nancy”
For time:
4 rounds for time of:
- 400 meter run
- Overhead squats with a towel, 30 reps
Post time and any thoughts to comments.
Friday 2009.07.24
Garage Gym:
For time:
- 50 Box jump, 24 inch box
- 50 Jumping pull-ups
- 50 Kettlebell swings, 1 pood
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45 pounds
- 50 Back extensions
- 50 Wall ball shots, 20 pound ball
- 50 Burpees
- 50 Double unders
Post time to comments.
Fit Hembrees:
For time:
- 50 Pushup
- 50 Sit ups
- 50 Jumping Squats
- 50 Super-man
- 50 Chair Dips
- Walking Lunge, 50 steps
- 50 L-Sits 3 seconds each (Sit in a chair, push up and hold legs horizontal for 3 seconds)
- 50 Burpees
- 50 Tuck Jumps
Post time to comments.
Monday 2009.07.27
Garage Gym:
“Death by Deadlift”
With a continuously running clock do one deadlift the first minute,
two deadlifts the second minute, three deadlifts the third minute…
continuing as long as you are able.
Use 75% of you 1RM and as many sets each minute as needed.
Post number of minutes completed to comments.
Fit Hembrees:
“Death by Burpees”
With a continuously running clock do one burpee the first minute,
two burpees the second minute, three burpees 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.
Tuesday 2009.07.28
Garage Gym/Fit Hembrees:
Four rounds for time:
- Run 400 meters
- Rest 2 minutes
Post time to Comments.
Compare to Wednesday 20090304.
Wednesday 2009.07.29
Garage Gym:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Post rounds completed to comments.
Compare to Friday 2009-07-10.
Fit Hembrees:
Complete as may rounds in 20 minutes as you can of:
- 5 pushups
- 10 Sit-ups
- 15 Squats
Post rounds completed to comments.
Compare to Friday 2009-07-10.
Friday 2009.07.31
Garage Gym
&
Fit Hembrees:
For time:
21-18-15-12-9-6-3 of:
- Handstand push-ups
- L-Pull-ups
Post time to comments.