Archive for July, 2010

1 round for time of:

Saturday, July 31st, 2010


100x Push-ups
40x Sit-ups
30x Box jumps
20x Push-ups
10x L pull-ups
100x Burpees

7000lb Elephant

Friday, July 30th, 2010


For time:
Men – 52x Clean to overhead press (135#)
Women – 59x Clean to overhead press (85#)

Skill Work:
Run 3x1200m
Rest 2 minutes between intervals

5 rounds, 50-40-30-20-10x reps of:

Thursday, July 29th, 2010

CrossfitKitten t


Skill Work:
For max rounds
Rest 1 minute between rounds, add 20#m/10#f per round, continue until failure
2x Front squat (starting weight is 75#m/45#f)

3 rounds

Wednesday, July 28th, 2010


50x Squats
20x Ring push-ups
12x Pull-ups
6x Burpees

Skill Work:
1 RM Deadlift

AMRAP 20 minutes:

Tuesday, July 27th, 2010


How to eat.

15x Thrusters (95#/65#)
Run 400 meters

Skill Work:
Woody Band Drills


Monday, July 26th, 2010


30 reps for time of:

135 lb./95 lb. Clean & Jerk

Skill Work:
10 rounds
Sprint 100m
10x Burpees

Rest Day

Sunday, July 25th, 2010


The Deadlift

“300 Challenge”

Saturday, July 24th, 2010

Compare to Saturday, February 27th, 2010


This program is completed for time.  A good time is under 20 minutes. Weight load for men is 135 lbs and 95 lbs for women on a Barbell for Deadlifts and Floor Wipers. Clean and Presses are done with 40 lb Dumbbells for men and 15 lbs for women.

25x Pull-ups

50x Deadlifts (135#/95#)

50x Push-ups

50x Box Jumps

50x Floor wipers

50x Single arm DB Clean & Press (40#/15#)

25x Pull-ups

Skill Work:

Run 1 mile then Row 1 mile


Development of aerobic and anaerobic endurance through intense work, with no rest!! Complete the benchmark workout that made the “300” actors. Repetitions equal 300. Complete this for time, maintaining good technique. Instruction will be given prior to workout. A good time to shoot for is under 20 minutes. The BONUS can be performed after a decent rest. Complete every stage of repetitions before moving onto the next movement.

Have plenty of water!!
Pre-stage all stations so you can work more efficiently. Clean and Presses are performed with one hand at a time with a KB or DB.

1 Round for time of:

Friday, July 23rd, 2010


Bar may not be set down, rest load on thighs or in hip crease
100x Hang power clean (115#/75#)

Post times to comments.

Skill Work:
Max reps in 12 minutes
2 x Handstand push-ups
10 x Leg raises


Thursday, July 22nd, 2010


6 rounds
Burpee tuck-jumps 30-25-20-15-10-5x reps
KB swings (50#/35#) 20-25-30-35-40-45x reps

Skill Work:
Wall Squats