Trevor and Scott
Expeditions/Fit Hembrees:
Four rounds for time:
- Run 400 meters
- Rest 2 minutes
Post total time to comments.
Friday 2010.07.02
2
Month Archives: July 2010
Monday 2010.07.05
Expeditions:
“Luce“
Wearing a 20 pound vest, three rounds for time of:
- 1K Run
- 10 Muscle-ups
- 100 Squats
Post time to comments.
Fit Hembrees:
“Luce“
Wearing a 20 pound vest, three rounds for time of:
- 1K Run
- 30 Push-ups
- 30 Chair Dips
- 100 Squats
Post time to comments.
Tuesday 2010.07.06
Expedition:
Five rounds for time of:
- Walking lunges for 50 feet with 45# plate over head
- 21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Compare to Tuesday 2010.01.12.
Fit Hembrees:
Five rounds for time of:
- Walking lunges, 50 feet
- 21 Burpees
- 21 Sit-ups
Post time to comments.
Compare to Tuesday 2010.01.12.
July 2010.07.07
Expeditions:
“37″
For time complete the following:
- 37 Front Squats, 135#/95#
- 37 Pull-ups
- 37 Kettle-bell Swings, 1 Pood
- 37 Double-Under
- 37 Overhead Squats 45#/25#
- 37 Box Jumps, 20 inch Box
Post time to comments.
Fit Hembrees:
“37″
For time complete the following:
- 37 Jumping Squats
- 37 Push-ups
- 37 Mountain-climbers (four leg switches equals one rep)
- 37 Broom-stick Snatches
- 37 Burpees
- 37 Sit-ups
Post time to comments.
Thursday 2010.07.08
Expeditions:
“J.T.”
For Time:
21-15-9 reps of:
- Handstand push-ups
- Ring dips
- Push-ups
Post time to comments and compare to Tuesday 2010.03.16.
Fit Hembrees:
“J.T.” (modified)
For time:
21-15-9 reps of:
- Handstand push-ups
- Chair dips
- Push-ups
Post time to comments and compare to Tuesday 2010.03.16.
Friday 2010.07.08
The Cox fam on the CRUSH!
Expeditions:
“Jackie”
- 1000 meter row
- 45 pound Thruster, 50 reps
- 30 pull-ups
Post time to comments.
Fit Hembrees:
Four rounds of:
- 400 meter run
- 100 meters of broad jumps
Post time to comments.
Monday 2010.07.12
Expeditions:
“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 2010.05.03.
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 2010.05.03.
Tuesday 2010.07.13
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 Friday 2010.02.05.
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 Friday 2010.02.05.
Wednesday 2010.07.14
Sergio, Jaamal, Courtney (Cameo by: Sophia and Karis)
Expeditions:
Complete four rounds for time:
- Run 400 meters
- 15 Handstand Push-ups
- 15 ft Rope Climb, 2 ascents
Post time to comments.
Compare to Tuesday 2010.03.09.
Fit Hembrees:
Complete four rounds for time:
- Run 400 meters
- 15 Handstand Push-ups
Post time to comments.
Compare to Tuesday 2010.03.09.
Thursday 2010.07.15
Expeditions:
Five rounds for time of:
- 9 Deadlift 225#/165#
- 9 Burpees
Post time to comments
Compare to Monday 2009.11.02.
Fit Hembrees:
Five rounds for time of:
- 21 Burpees
- 21 squats
Post time to comments.
Compare to Monday 2009.11.02.
Friday 2010.07.16
Expeditions:
“Karen”
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Compare to Tuesday 2010.03.23.
Fit Hembrees:
For time:
100 Burpees
Post time to comments.
Compare to Tuesday 2010.03.23.
Monday 2010.07.19
Expeditions:
- 30 Muscle-ups for time
Post time to comments.
If you cannot do muscle-ups do 120 pull-ups and 120 ring dips.
Post time to comments.
Compare to Tuesday 2010.04.13.
Fit Hembrees:
For time:
- 50 pull-ups
- 100 push-ups
- 150 squats
Post time to comments.
Compare to Tuesday 2010.04.13.
Tuesday 2010.07.20
Expeditions:
2010 CrossFit Games Event 3
As many rounds as possible in 7 minutes of:
- 7 deadlifts (315/205 lb.)
- Sprint across parking lot
- 14 pistols
- 21 double-unders
- Sprint back
Post rounds completed to comments.
Fit Hembrees:
As many rounds of possible in 10 minutes of:
- Sprint 75 meters
- Pistol Squats, 12 each leg
- 5 Dive Bomber Pushups
Post rounds competed to comments.
Thursday 2010.07.22
Expeditions:
Three rounds for time of:
- Run 400 meters
- 21 Pull-ups
Post time to comments. Compare to Wednesday 2009.10.07.
Fit Hembrees:
Three rounds for time of:
- Run 400 meters
- 21 Push-ups
Post time to comments. Compare to Wednesday 2009.10.07.
Friday 2009.07.23
Expeditions:
“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 65% of you 1RM and as many sets each minute as needed. Compare to Wednesday 2009.09.29.
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. Compare to Wednesday 2009.09.29.
Monday 2010.07.26
Expeditions:
“Michelle” (by Ground Zero)
21-15-9 reps for time of:
- Hang Power Cleans
- Overhead Squats
Use 135#, 95#, 45# or PVC pipe.
Post time to comments.
Compare to Thursday 2009.10.08.
Fit Hembrees:
21-15-9 reps for time of:
- Pistons (Jumping Squat)
- Chest slap push ups
Post time to comments.
Compare to Thursday 2009.10.08.
Tuesday 2010.07.26
Expeditions:
Seven rounds for time of:
- 95 pound Sumo-deadlift high-pull, 10 reps
- 10 Ring dips
Post time to comments.
Compare to Monday 2010.02.15.
Fit Hembrees:
Seven rounds for time of:
- 10 Tuck Jumps
- 10 Jumping Squats
- 10 Pushups
Post time to comment.
Compare to Monday 2010.02.15.
Wednesday 2010.07.28
Aimee perfecting the dead lift
Expeditions & Fit Hembrees:
For time complete:
- Run 400 meters
- Complete
35 rounds of:- 5 Pull-ups
- 10 Sit-ups
- 15 Squats
- Run 400 meters
Post time to comments.
Thursday 2010.07.29
Expeditions:
“Griff“
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments
Compare to Monday 2010.05.31.
From Crossfit.com (posted June 9, 2008)
“In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Fit Hembrees:
“5 prayers”
Complete as many rounds in 20 minutes as you can of:
- 5 squats
- 5 broom stick hang cleans
- 5 lunges
- 5 6″ Hops (mark a spot 6″ higher than your highest fingertip reach, then jump to touch the spot 10 times)
Post rounds completed to comments.
Compare to Monday 2010.05.31.
Friday 2010.07.30
Expeditions:
- Back squat, 1 rep
- Shoulder Press, 1 rep
- Deadlift, 1 rep
“The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.”
Post loads to comments
Compare to Friday 2010.04.09.
Fit Hembrees:
- Run 5 kilometers
Post time to comments.