Expeditions
Three rounds for time of:
- 10 Muscle Snatch @ 75/55lbs
- 20 Box Jumps @ 24″”
- 30 Abmat sit ups
Post time to complete to comments.
Fit Hembrees:
Three rounds for time of:
- 100 meter Bear Crawl
- 100 meter Crab Walk
Post time to comments.
Year Archives: 2011
Tuesday 2011.01.04
Expeditions:
Complete for time:
- 400m Run or 1:45 Row at 29 or higher strokes per minute
- 20 Push-Ups – hold for 1 second at top/bottom
- 100m Sprint Run/Row
- 20 Strict Pull-Ups (or 40 Kipping Pull-Ups)
- 100m Sprint Run/Row
- 20 Push-Ups – hold for 1 second at top/bottom
- 400m Run or 1:45 Row at 29 or higher strokes per minute
Post time to complete to comments.
Fit Hembrees:
Complete for time:
- Run 400 meters
- 40 Pistols (one-legged squats)
- Run 800 meters
- 20 Pistols (one-legged squats)
- 20 Push-ups
- Run 800 meters
- 40 Pistols (one-legged squats)
- Run 400 meters
Post time to complete to comments.
Wednesday 2011.01.05
Expeditions
Complete as many rounds as possible in 15 minutes:
- 8 Overhead Squats 95#/65#
- 15 Hang Power cleans
Each time the bar touches the ground is a 3 burpee penalty except between rounds. Post number of rounds completed to comments.
Fit Hembrees:
Complete as many rounds as possible in 15 minutes:
- 5 Kicks to Handstand
- 5 One-legged squats, right leg
- 5 One-legged squats, left leg
- 10 Hollow Rocks
Post number of rounds completed to comments.
Thursday 2011.01.06
Expeditions
Work up to a 1RM on the Shoulder Press then:
- 10 Burpee Pull-ups
- Accumulate 2 minutes of L-sit on Rings/Paralletes
- 10 Burpee Pull-ups
- Accumulate 3 minutes of Plank
- 10 Burpee Pull-ups
Every 3 minutes there will be a 10 squat penalty. Post experience to comments.
Fit Hembrees:
Complete for time:
- 10 Burpees
- 10 Push-ups
- Accumulate 2 minutes of L-sit (off chair)
- 10 Burpees
- 10 Push-ups
- Accumulate 3 minutes of Plank
- 10 Burpees
- 10 Push-ups
Every 3 minutes there will be a 10 squat penalty. Post experience to comments.
Friday 2011.01.07
Expeditions
- 24-18-12 Deadlifts @ 185/135
- Run 400m between rounds of Deadlifts (2 Runs)
Post time to complete to comments.
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.
Saturday, 2011.1.8
Expeditions
3 Rounds for time of:
- 10 Kettlebell Swings @ 1.5/1 Pood
- 30 Lunge Steps
- 10 Parallette Jump-overs (0ver and back laterally is 1 rep)
Post time to comments.
Hembrees:
4 Rounds for time of:
- 10 Burpee Broad Jumps
- 20 Sit Ups
Post time to comments.
Sunday, 2011.1.9
REST DAY
Monday 2011.01.10
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.
Compare to Thursday 2010.02.24
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.
Compare to Thursday 2010.02.24
Tuesday 2011.01.11
Expeditions:
For time complete:
- Row 1000m
- 30x 24/20″” Box Jumps with a 20/12lb Medball
- Row 1000m
Post time to complete to comments
Fit Hembrees:
Complete three rounds for time of
- 25 Burpees
- 15 Dive Bomber Push-ups
- 25 Mountain Climbers (4 leg switches per rep)
Post time to complete to comments.
Wednesday 2011.01.12
Expeditions
- Snatch 2-2-2-2
Post loads attempted to comments.
Fit Hembrees:
Perform as many reps as possible for 3 minutes each of:
- One legged squats, alternating legs
- Chair Dips
- Kicks to Handstand
- Hollow Rocks
Post reps completed for each exercise to comments.
Thursday 2011.01.13
Expeditions & Fit Hembrees:
Complete 21-15-9 reps for time of:
- Handstand Push ups
- Superman with 3 second hold at extension
Post time to complete to comments.
Friday 2011.01.14
Expeditions:
“”The Ensign“” by CF Football:
Complete 5 sets of the following with 1 minute rest between sets:
Complete as many rounds as possible 3 minutes of:
- 3 Power Cleans @ 155/115
- 6 Push ups
- 9 Squats
Post rounds completed in each 3 minute set to comments.
Fit Hembrees:
Complete for time:
- Walking lunge 100 ft.
- 21 Push-ups
- 21 Sit-ups
- Walking lunge 100 ft.
- 18 Push-ups
- 18 Sit-ups
- Walking lunge 100 ft.
- 15 Push-ups
- 15 Sit-ups
- Walking lunge 100 ft.
- 12 Push-ups
- 12 Sit-ups
- Walking lunge 100 ft.
- 9 Push-ups
- 9 Sit-ups
- Walking Lunge 100 ft.
- 6 Push-ups
- 6 Sit-ups
Post time to comments
Saturday 2011.01.15
Expeditions:
Complete for time 21-15-9 reps of the couplet:
- Thrusters-75#/55#
- Burpee Pull Ups
Post time to comments.
Fit Hembrees:
Complete as many rounds as possible in 20 minutes of:
- Bear Crawl 100ft
- 21 Burpees
Post completed rounds to comments.
Sunday, 2011.1.16
REST DAY
Monday, 2011.1.17
Expeditions
“”300.3 Challenge”":
- 100 Double unders
- 100 Situps
- 100 Lunges
Inject a 100m Run/Row every 3 minutes. The clock does not stop. Post time to complete to comments.
Tuesday, 2011.01.18
Expeditions
Complete 5 Rounds for time:
- 5 Back Squat @ 225/185
- 10 Burpee Box Jumps 24″/20″
Post time to complete to comments.
Wednesday 2011.01.19
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 Wednesday 2010.09.15.
Fit Hembrees:
For time 5 rounds of:
- 50 mountain climbers (4 count)
- 25 Sit-ups
Post time to comments.
Compare to Wednesday 2010.09.15.
(Source: Crossfit Alpha)
Thursday 2011.01.20
Expeditions:
- Front squat 3-3-3-3-3 reps
Afterward work on a skill or movement of your choice.
Post loads to comments.
Compare to Friday 2010.09.23.
Fit Hembrees:
“Mary”
Complete as many rounds as possible of:
- 5 Handstand push-ups
- 10 1-legged squats (alternating legs)
- 15 Pull-ups
Post rounds completed to comments.
Compare to Friday 2010.09.23.
Friday 2011.01.21
Expeditions
10-9-8-7-6-5-4-3-2-1 Reps for time of:
- Power Clean 155#/105#
- Push ups
Post time to comments.
Fit Hembrees:
For time: 10-9-8-7-6-5-4-3-2-1 reps of the couplet
- Air Squat
- Push up
- Speed Lunges (right leg forward, left leg forward = 1 rep)
Post time to complete to comments.
Saturday, 2011.1.22
Expeditions:
5 Rounds for time of the couplet:
- 200m Run
- 8 Two-fers 20/12 (scaled: 16 wall balls)
Post time to complete to comments.
Sunday, 2011.01.23
REST DAY
Monday 2011.01.24
Expeditions
“Josh” CrossFit Hero WOD:
- 21 Overhead Squats 95#/65#
- 42 Pull ups
- 15 Overhead Squats 95#/65#
- 30 Pull ups
- 9 Overhead Squats 95#/65#
- 18 Pull ups
Post time to complete to comments.
Fit Hembrees:
Complete as many rounds as possible in 15 minutes of:
- 10 pushups
- 15 situps
- 20 meter walking lunge
Post rounds completed to comments.
Tuesday, 2011.1.25
Expeditions:
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to Thursday 2010.12.16.
.
Fit Hembrees:
“Richard Simons” -(Your legs love these!)
For time:
- 50 Pistons
- 10 Burpees
- 40 Pistons
- 15 Burpees
- 30 Pistons
- 20 Burpees
- 20 Pistons
- 25 Burpees
- 10 Pistons
- 30 Burpees
Post time to comments.
Compare to Thursday 2010.12.16.
Wednesday 2011.01.26
Expeditions:
For time complete the following:
- Run 800 meters
- 25 Ball Slams (20#/14#)
- Run 800 meters
Post time to comments.
Fit Hembrees:
For time complete all of the following:
- Run 800 meters
Then complete 3 rounds of:
- 12 Burpees
- 12 Push-ups
Then:
- Run 800 meters
Post time to comments.
Thursday 2011.01.27
Expeditions
Clean and Jerk 3-3-3-3-3
Post loads attempted to comments.
Fit Hembrees:
Four rounds of:
- 50 Squats (for time)
- Max continuous reps push-ups (no speghetti hips and no pausing)
Post time of each squat round and number of push-ups per round to comments.
Friday 2011.01.28
Expeditions
“Jump Around”
5 Rounds of:
- 10 Box Jumps (24″/20″)
- 20 Double Unders
Do 10 Mountain Climbers every 3 minutes.
Post time to comments.
Fit Hembrees:
Complete four rounds for time of:
- 50 Push-ups
- 50 Sit-ups
- 50 4-count Flutter-kicks
Post time to complete to comments.
Saturday 2011.01.29
Expeditions
8 Rounds for time:
25m Bearcrawl
10 Abmat Situps
10 KB Swings 1/.75pd
Post time to comments