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Thursday 2010.07.29

Expeditions:

Griff-th.jpg
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.

Enlarge image

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.

Posted in Workout of the Day | 1 Comment

Wednesday 2010.07.28

Aimee perfecting the dead lift

Aimee perfecting the dead lift

Expeditions & Fit Hembrees:

For time complete:

  • Run 400 meters
  • Complete 3 5 rounds of:
    • 5 Pull-ups
    • 10 Sit-ups
    • 15 Squats
  • Run 400 meters

Post time to comments.

Posted in Workout of the Day | 1 Comment

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.

Posted in Workout of the Day | 1 Comment

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.

Posted in Workout of the Day | 2 Comments

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.

Posted in Workout of the Day | 2 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.

Posted in Workout of the Day | 1 Comment

Wednesday 2010.07.20

Expeditions and Fit Hembrees:

Four rounds of;

  • Broad Jumps, 100 feet
  • 50 Lunge steps
  • 15 Handstand Push-ups

Post time completed in comment.

The 2010 CrossFit Games Adidas commercial – video [wmv] [mov]

Posted in Workout of the Day | 1 Comment

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.

Posted in Workout of the Day | 4 Comments

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.

Posted in Workout of the Day | 1 Comment

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.

Posted in Workout of the Day | 3 Comments