Front Squat:
3-3-Max rep (70% BW, 90% BW, 100% BW) BW=Body weight
For time:
75 Handstand push-ups
At the beginning of each minute perform 20 Double-unders. (50 Jump rope)
31 January 2013
THURSDAY 130131
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Harris, Hiner, Macalintal, King, Chun
CSM Harris' ahaaaaaaaaaaa
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Harris, Hiner, Macalintal, King, Chun
CSM Harris' ahaaaaaaaaaaa
28 January 2013
TUESDAY 130129
Back Squat
5-5-MAX REP
Filty Fifty
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
Compare to 09JAN13
Post your time
5-5-MAX REP
Filty Fifty
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
Compare to 09JAN13
Post your time
27 January 2013
MONDAY 130127
Bench Press
3-3-Max Rep
(Use 70%/80%/90% of your 1 rep max)
For time:
135 pound Thruster, 15 reps
Run/Row 200 meters
95 pound Thruster, 20 reps
Run/Row 400 meters
65 pound Thruster, 30 reps
Run/Row 800 meters
Post time to comments.
3-3-Max Rep
(Use 70%/80%/90% of your 1 rep max)
For time:
135 pound Thruster, 15 reps
Run/Row 200 meters
95 pound Thruster, 20 reps
Run/Row 400 meters
65 pound Thruster, 30 reps
Run/Row 800 meters
Post time to comments.
25 January 2013
FRIDAY 130126
30 Pistols
4 RFT: 6 Burpees
8 Toes to Bar
1K Row
30 Pistols
Harris @19
Chun 24:14
Courtesy of Fighttonight Crossfit
4 RFT: 6 Burpees
8 Toes to Bar
1K Row
30 Pistols
Harris @19
Chun 24:14
Courtesy of Fighttonight Crossfit
23 January 2013
THURSDAY 130124
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (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 "rotate", 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.
Compare to 30NOV12
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (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 "rotate", 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.
Compare to 30NOV12
22 January 2013
WEDNESDAY 130123
DEADLIFT
5-5-5-5-5-5
Use first three sets for Warm-up
As many rounds possible in 20 minutes
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
Post time to comments.
Chun:5rds+12
King:5rds+15
Isom:5rds+9
5-5-5-5-5-5
Use first three sets for Warm-up
As many rounds possible in 20 minutes
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
Post time to comments.
Chun:5rds+12
King:5rds+15
Isom:5rds+9
21 January 2013
TUESDAY 130122
Bench Press
5X115lb 5X135lb MAX Rep X150lb
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Post your time.
Harris:
King:16:42
Chun: 13:26
Isom: 12:47
Hiner:15:02
Macalintal:13:50
5X115lb 5X135lb MAX Rep X150lb
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Post your time.
Harris:
King:16:42
Chun: 13:26
Isom: 12:47
Hiner:15:02
Macalintal:13:50
18 January 2013
FRIDAY 130118
Ten rounds of:
3 Handstand push-ups
4 Pull-ups
5 Kettlebell swings, 1.5 poods
6 Sit-ups
7 Burpees
Chun: 19:43
King:21:35
Hiner:25:17
Isom: 27:43
3 Handstand push-ups
4 Pull-ups
5 Kettlebell swings, 1.5 poods
6 Sit-ups
7 Burpees
Chun: 19:43
King:21:35
Hiner:25:17
Isom: 27:43
14 January 2013
13 January 2013
MONDAY 130114
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
10 January 2013
FRIDAY 130111
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
09 January 2013
THURSDAY 130109
"Filthy Fifty"
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
Compare to 20120113
King: 29:31
Harris:31:27
Macalintal:33:30
Chun:30:00
Mullin: 31:13
Hiner:43:13
Lopez:38:24
Min:40:53
Welcome to SGS Mullins. Mullin's first Filthy Fifty 31:13 Good Job, but couldn't catch up with CSM.
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
Compare to 20120113
King: 29:31
Harris:31:27
Macalintal:33:30
Chun:30:00
Mullin: 31:13
Hiner:43:13
Lopez:38:24
Min:40:53
Welcome to SGS Mullins. Mullin's first Filthy Fifty 31:13 Good Job, but couldn't catch up with CSM.
07 January 2013
TUESDAY 130108
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post your time:
King: 7:23 Rx
Harris: 7:55 85lb
Chun: 10:26 75lb
Macalintal: 7:28 85lb
Hiner: 8:58 65lb
Glass: 7:55 Rx
Compare to 120717
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post your time:
King: 7:23 Rx
Harris: 7:55 85lb
Chun: 10:26 75lb
Macalintal: 7:28 85lb
Hiner: 8:58 65lb
Glass: 7:55 Rx
Compare to 120717
06 January 2013
MONDAY 130107
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Forsten: 14 rds (Cindy, Hiner 15 rds (Cindy), Bratland 9 rds (Cindy), Isom 13 (Cindy),
Rhoades: 16 rds (Cindy) Rx, Harris 7+15 (Mary), King 6+27 (Mary) Rx, Macalintal:7+15(Mary),
Compare to 121115
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Forsten: 14 rds (Cindy, Hiner 15 rds (Cindy), Bratland 9 rds (Cindy), Isom 13 (Cindy),
Rhoades: 16 rds (Cindy) Rx, Harris 7+15 (Mary), King 6+27 (Mary) Rx, Macalintal:7+15(Mary),
Compare to 121115
04 January 2013
FRIDAY 130104
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Post your time:
Harris: 27:59
King: 29:38
Hiner: 35:37
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Post your time:
Harris: 27:59
King: 29:38
Hiner: 35:37
02 January 2013
THURSDAY 130103
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post your time:
CSM 12:21 Row
King: 12:59 Row
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post your time:
CSM 12:21 Row
King: 12:59 Row
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