Posted in Workout of the Day 1 Comment
Wednesday 2010.09.08
Expeditions:
As many rounds as possible of:
7 minutes of:
- 100 Meter run
- 10 push jerks (Men 95 lbs, Women 65 lbs)
7 minutes of:
- 250 Meter row
- 12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
7 minutes of:
- 30 Double unders
- 15 Push ups
Rest 1 minute rest between each 7 minute workout.
Post total rounds/reps to responses.
Fit Hembrees:
7 minutes of:
- 100 Meter run
- 25 Situps
7 minutes of:
- 25 Squats
- 10 Speed Lunges
7 minutes of:
- 30 Pistons
- 15 Push ups
Rest 1 minute between each 7 minute workout.
Post total rounds/reps to responses.
(Plagiarized from CrossFit Jenks)
Posted in Workout of the Day 1 Comment
Tuesday 2010.09.07
Expeditions:
Three rounds for time:
- Run 400 meters
- 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
- 12 Handstand push-ups
Post time to comments.
Compare to Monday 2010.06.21.
Fit Hembrees:
Three rounds for time:
- Run 400 meters
- 21 Burpees
- 12 Handstand push-ups
Post time to comments.
Compare to Monday 2010.06.21.
Posted in Workout of the Day Leave a comment
Monday 2010.09.06
Labor Day!!
Free Workout and Workout for St. Jude Hospital
Wall-ball
Expeditions:
“St. Jude”
Three rounds of:
- Box Jump, 20″ box (Reps)
- Sprint 10 meters (Reps)
- Push-press, 75 pounds (Reps)
- Glute-Ham Sit-ups (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 “switch”, 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.
Fit Hembrees:
Three rounds of:
- Tuck Jumps (Reps)
- Sprint 10 meters (Reps)
- Push-ups (Reps)
- Sit-ups (Reps)
- Burpees (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 “switch”, 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.
Posted in Workout of the Day 1 Comment
Friday 2010.09.03
Fit Hembrees:
Four rounds for time of:
- Run 400m
- 15 Deadlift 225#/185#
Post time to comments. Compare to Wednesday 2009.08.19.
Fit Hembrees:
For time:
- 21 Handstand Push-ups
- Run 400 meters
- 15 Handstand Push-ups
- Run 200 meters
- 9 Handstand Push-ups
- Run 100 meters
Post time to comments. Compare to Wednesday 2009.09.23.
Workout courtesy of Eva T.
Posted in Workout of the Day 1 Comment
Thursday 2010.09.02
Expeditions & Fit Hembrees:
Five rounds for time of:
- 21 Push-ups
- 21 Pull-ups
Post time to comments.
Compare to Monday 2010.06.07.
Posted in Workout of the Day Leave a comment
Wednesday 2010.09.01
Expeditions:
Back Squat 3-3-3-3-3 reps
“Back Squat” means performing a squat with weight on your back (as opposed to simply “Squat” which means no weight).
Remember, a low number of reps means higher loads and longer rest.
REMEMBER! Form (athletic chest), form (hinge at the hips), form (knees travel over toes), and FORM (heals DOWN!).
Post loads and any thoughts to comments.
Compare to Wednesday 2010.04.21.
Fit Hembrees:
“Nancy”
For time:
4 rounds for time of:
- 400 meter run
- Broom Stick Overhead squat, 30 reps
Post time and any thoughts to comments.
Compare to Wednesday 2010.04.21.
Expeditions:
Back Squat 3-3-3-3-3 reps
“Back Squat” means performing a squat with weight on your back (as opposed to simply “Squat” which means no weight).
Remember, a low number of reps means higher loads and longer rest.
REMEMBER! Form (athletic chest), form (hinge at the hips), form (knees travel over toes), and FORM (heals DOWN!).
Post loads and any thoughts to comments.
Compare to Monday 2009.04.27 or Tuesday 2010.02.02.
Fit Hembrees:
“Nancy”
For time:
4 rounds for time of:
- 400 meter run
- Broom Stick Overhead squat, 30 reps
Post time and any thoughts to comments.
Compare to Monday 2009.04.27.
Posted in Workout of the Day 2 Comments
Tuesday 2010.08.31
CrossFit Omaha's Libby Dibiase and Ricky Frausto at the 2010 CrossFit Games.
Expeditions:
Complete as many rounds as possible in 15 minutes of:
- 200 100 Meter waiters farmers walk, 45#/25# plates
- 25 Double-Unders
Post rounds completed to comments.
Fit Hembrees:
Complete as many rounds as possible in 15 minutes of:
- 100 meter run
- 12 Dive-Bomber Pushups
- 24 Tuck Jumps
Post rounds completed to comments.
Posted in Workout of the Day 6 Comments
Monday 2010.08.29
Doc Setting Up
Expeditions:
Three rounds, 21-15- and 9 reps, for time of:
- 95 pound Squat snatch
- Chest to bar Pull-ups
Post time to comments.
Fit Hembrees:
As many rounds as possible in 12 minutes of:
- 10 Push-ups
- 15 Sit-ups
- Walking Lunges, 50 feet
(Source: Crossfit Alpha)
Posted in Workout of the Day 2 Comments
Friday 2010.08.27
Expeditions:
“Kelly“
Five rounds for time of:
- Run 400 meters
- 30 Box jump, 24 inch box
- 30 Wall ball shots, 20 pound ball
Post time to comments. Compare to Friday 2010.05.28.
Fit Hembrees:
Five rounds for time of:
- Run 400 meters
- 30 6 inch hops
- 30 squats
Post time to comments. Compare to Friday 2010.05.28.
Posted in Workout of the Day 2 Comments
Wednesday 2010.09.08
More at Mobilitywod.blogspot.com.
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 Friday 2009.07.23.
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 Friday 2009.07.23.