Expeditions:
- Back Squat 5-5-5-5-5 reps
Post loads to comments
Compare to Wednesday 2009.12.16.
Fit Hembrees:
10 rounds for time of:
- 30 Squats
- 30 Situps
Post time to comments
Compare to Wednesday 2009.12.16.
Tuesday 2010.02.02
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Month Archives: February 2010
Wednesday 2010.02.03
Expeditions:
Five rounds for time of:
- 2 pood Kettlebell swings, 25 reps
- 25 GHD Sit-ups
- 25 Back Extensions
- 25 Knees to Elbows
Post time to comments.
Fit Hembrees:
Crouching Tiger
- 50 squats
- 25 pushups
- 50 pistols
- 25 fingertip pushups
- 50 side lunges
- 25 knuckle pushups
- 50 walking lunges
- 25 diamond pushups
(Source: Chad McBroom)
Post time to comments.
Thursday 2010.02.04
Expeditions:
Complete as many rounds in 20 minutes as you can of:
- Sumo deadlift highpull 95 pounds, 21 reps
- Pull-ups 15 rep
Post rounds completed to comments
Fit Hembrees:
Complete as many rounds in 20 minutes as you can of:
- 5 Handstand Pushups
- 10 Lunges
- 15 Squats
Post rounds completed to comments.
Friday 2010.02.05
Expeditions:
- 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 Thursday 2009.04.02.
Fit Hembrees:
For time: 10-9-8-7-6-5-4-3-2-1 reps of:
- push up
- jumping squat.
post time to comments:
Compare to Thursday 2009.04.02.
Monday 2010.02.08
Expeditions:
“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 2009.12.21.
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 2009.12.21.
Tuesday 2010.02.09
Expeditions:
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments
Compare to Tuesday 2009.05.12.
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.
Compare to Tuesday 2009.05.12.
Wednesday 2010.02.10
Expeditions:
For time:
- 45 Double-unders
- 135 pound Squat clean, 45 reps
- 45 Ring Dips
- 45 Double-unders
Post time to comments.
Fit Hembrees:
For time:
5 rounds of:
- 30 second isometric squat hold
- 20 squats
- 30 seconds isometric leaning rest
- 20 pushups
(Source: Crossfit Alpha)
Post total time to comments.
Thursday 2010.02.10
Expeditions:
John’s birthday was yesterday, blame him:
For time:
- 19 Tire Flips
- 19 Deadlifts, 225#
- 19 Pushpress, 95#
- 19 Barbell Situps, 45#/25#
- 19 Box Jumps, 20″ Box
- 19 Wall ball Shots, 20# Ball
- 19 Weighted Pushups, 45# Plate
- 19 Power Snatches, 65#/45#
Fit Hembrees:
Three rounds for time of:
- 50 Push-ups
- 50 Sit-ups
- 50 Squats
- 50 Back extensions
Post time to comments.
Friday 2010.02.12
Expeditions:
“Fran”
21-15- and 9 reps, for time of:
- 95 pound Thruster
- Pull-ups
Post time to comments.
Compare to Wednesday 2009.12.23.
Fit Hembrees:
4 rounds For time:
- Run 400m
- 10 HSPU
- 20 situps
Post Time to Comments:
Compare to Wednesday 2009.12.23.
Monday 2010.02.15
Expeditions:
Seven rounds for time of:
- 95 pound Sumo-deadlift high-pull, 10 reps
- 10 Ring dips
Post time to comments.
Fit Hembrees:
Seven rounds for time of:
- 10 Tuck Jumps
- 10 Jumping Squats
- 10 Pushups
Post time to comment.
Tuesday 2010.02.16
Expeditions:
- Squat Clean 1-1-1-1-1-1-1
Post loads to comments.
Fit Hembrees:
Tabata Pirate:
Perform sixteen intervals of 20 seconds of work followed by 10 seconds of rest of one legged squats. Switch legs each interval.
Post which leg you started with and the number of reps completed each interval to comments.
Wednesday 2010.02.17
Expeditions:
“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 Friday 2009.11.20.
Fit Hembrees:
For time 5 rounds of:
- 50 mountain climbers (4 count)
- 25 situps
Post time to comments.
Compare to Friday 2009.11.20.
(Source: Crossfit Alpha)
Thursday 2010.02.18
Expeditions and Fit Hembrees:
For time:
- 50 Ring Dips (75 Chair Dips for Fit Hembrees)
- 50 Jumping Squats
- 50 Push-ups
- 50 Jumping Squats
- 50 Handstand push-ups
- 50 Jumping Squats
Push-ups are honest push-ups. Handstand push-ups are “nose to floor”.
Post time to comments.
Friday 2010.02.19
Expeditions:
“Grace”
For time 30 reps of:
- Clean and Jerk 135lbs
Post time to comments.
Compare to Tuesday 2009.10.05
Fit Hembrees:
For time 5 rounds of:
- 100 jumping jacks
- 100 mountain climbers
(Source: Crossfit Alpha)
Post time to comments.
Compare to Tuesday 2009.10.05
Monday 2010.02.22
Expeditions:
“Joshie”
Complete three rounds for time of:
- 40 pound Dumbbell snatch, 21 reps, right arm
- 21 L Pull-ups
- 40 pound Dumbbell snatch, 21 reps, left arm
- 21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Fit Hembrees:
Ten rounds for time of:
- 10 burpees
- 10 situps
- 10 pushups
- 10 squats
- 10 pullups
Post time completed to comments.
Tuesday 2010.02.23
Expeditions:
- Front Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to Friday 2009.01.15.
Fit Hembrees:
Complete as many rounds as possible in 20 minutes of:
- 5 Pushups
- 10 Situps
- 200 meter sprint
Post time to comments.
Compare to Friday 2009.01.15.
Wednesday 2010.02.24
Expeditions and Fit Hembrees:
- Walking lunge 100 ft.
- 21 Pull-upa
- 21 Sit-ups
- Walking lunge 100 ft.
- 18 Pull-ups
- 18 Sit-ups
- Walking lunge 100 ft.
- 15 Pull-ups
- 15 Sit-ups
- Walking lunge 100 ft.
- 12 Pull-ups
- 12 Sit-ups
- Walking lunge 100 ft.
- 9 Pull-ups
- 9 Sit-ups
- Walking Lunge 100 ft.
- 6 Pull-ups
- 6 Sit-ups
Post time to comments.
Thursday 2010.02.24
Expeditions:
“Barbara”
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Compare to Thursday 2010.01.14
Fit Hembrees:
“Barbara” the short
Five rounds, each for time of:
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Compare to Thursday 2010.01.14
Monday 2010.03.01
Expeditions:
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.
Compare to Tuesday 2009-09-15.
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.
Compare to Tuesday 2009-09-15.