CROSSFIT 2260: Workout of the day
11/19
3x
20 kettlebell swings, 40 push press, 60 squats
11/18
3x
400m run, 21 kettlebell swings, 12 pull ups
11/17
clean and jerk
max pull ups
11/15
Overhead squat 1-1-1
Clean and Jerk 1-1-1
Back Squat 2-2
3x 10 kettlebell swings 1.5 pood, 50m sprint
11/14
5x
400m run
15 hang cleans
11/13
Fight gone bad
One minute at each station for 3 rounds
Row, wall ball, push press, sdlhp, box jumps
11/11
Overhead squat
1-1-1-1-1
clean and jerk
1-1-1-1
20-15-10
knees to elbows and pull ups
11/10
Clean and Jerk 1x4
Front Squat 2-2-1-2-2-1-2-2-1
Weighted situps
11/9
1-1-1-1-1-1
power cleans
11/7
4x
400m run
50 air squats
11/6
5 rounds of max reps
squat cleans (75% bw) and weighted pull ups
11/5
Climb camelback mountian
10/22
21/3 18/6 15/9 12/12/9/15/6/18 3/21
Front squats and kettlebell swings
10/21
10x
12 burpees
12 pull ups
10/20
As many rounds in 20 minutes of
5 thursters
7 power cleans
10 SDLHP
10/18
50 reps each
box jumps
jumping pull ups
kettlebell swings
walking lunges
knees to elbows
push press
wall balls
burpees
box jumps
10/17
3x
one minute at each station
thrusters, pull ups, box jumps, kettlebell swings, burpees
10/16
1-1-1-1-1-1-1
Power cleans
10/13
3-3-3-3-3
Back Squat
10/12
7 rounds
21 shoulder press
21 back extension
10/10
5x
400m run
30 sit ups
15 deadlift
10/9
Deadlift
3-3-3-3-3
10/8
5x
7 muscle ups
21 burpees
10/6
3/3/3/3/3
shoulder press
10/5
5x
15 deadlifts
12 hang cleans
9 front squats
6 push jerks
10/4
5 rounds
20 pull ups, 30 push ups, 40 sit ups, 50 squats
10/1
21-15-9
Deadlift
push ups
9/30
5-5-5-5-5
Back Squat
9/28
5-5-5-5-5
Push jerk
9/27
10 jumping lunges, 20 power jumps, 30 squats, 20 power jumps, 10 jumping lunges
10 push ups, 20 shoulder press, 30 push press, 20 shoulder press, 10 push ups
10 pull ups, 20 sit ups, 30 kettlebell swings, 20 sit ups, 10 pull ups
9/26
30 muscle ups
9/24
20 minutes of
400m run
Max Pull ups
9/23
30/25/20/15/10
thrusters and push ups
9/22
30 overhead squats
9/8
Run 2 miles
9/7
one minute of
row
push pruss
wall balls
sumo dead lift high pull
box jumps
x 5
9/6
10-9-8-7-6-5-4-3-2-1
deadlift
bench press
squat cleans
9/4
3-3-3-3-3
deadlift
9/3
Run 1 mile
75 squats --135 lbs
run 1 mile
9/2
3-3-3-3-3
Push Jerk
8/26
30 handstand push ups
40 pull ups
50 kettlebell swings
60 situps
70 burpees
8/25
10-10-10-10-10
front squats
8/24
1mile
100 pull ups,200 push ups, 300 squats
1mile
8/22
100 pull ups, push ups, sit ups, squats
8/21
3x
400m run
21 kettlebell swings
12 pull ups
8/19
1-1-1-1-1-1-1
Deadlift
8/18
Tabata
pull ups
push ups
sit ups
squats
8/17
15-12-9
Thrusters
muscle ups
8/15
50/40/30/20/10
pull ups
dips
8/14
21/15/9
back squats
knees to elbows
8/13
5 pull ups
10 push ups
15 squats
as many rounds in 20 m inutes
8/11
10 GHD sit ups, back extensions
30thursters
50 pull ups
30 GHD sit ups, back extensions
20 thursters
30 pull ups
50 GHD sit ups, back extensions
10 thursters
10 pull ups
8/10
Run or row 5k
8/9
5 rounds
9 deadlift
3 accents 15' rope climb
8/7
150 wall ball shots
8/6
5-5-5-5-5
back squat
8/1
3 days of active rest. Low intensity, light weight workouts
Time for some recovery
7/30
Long distance cardio
7/29
3x
400m run
21 kettlebell swings
12 pull ups
7/28
one rep max for
back squat
shoulder press
deadlift
7/26
10-8-6
back squat
dead lift
7/25
21-15-9
overhead squats
burpees
7/24
21-15-9
Thrusters
Pull ups
7/22
Elizabeth
21-15-9
135 cleans, ring dips
7/21
Run or row a 5k
7/20
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
7/18
3x
500m row
21 thrusters
15 wallballs
7/17
Front squats
5-5-5-5-5
7/16
21-15-9
overhead squat
pull up
sit up
push up
7/14
10 pullups/knees to elbows
400m run
10 box jumps/wall balls
400m run
10 push ups/squats
400m run
10 kettlebell swings/ SDLHP
400m run
10 burpees/sit ups
400m run
7/13
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
7/12
3x
2minutes at each station with aone minute rest in between
lunges
ring dips
kettlebell swings
7/9
100 pull ups
100 push ups
100 sit ups
100 squats
7/8
5-5-5-5-5
Shoulder press
7/6
10-8-6-8-10
back squats
7/5
5x
5 deadlifts
10 burpees
7/2
4x
200m run
25 burpees
25 knees to elbows
7/1
3x
400m row
21 deadlifts
21 pull ups
6/29
5 rounds body weight bench press, max reps
max reps pull ups
6/28
Tabata
squats. push ups, pull ups, row
6/27
3x
21 kettlebell swings
21 thursters
21 pullups
6/25
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)
6/24
Snatch
1-1-1-1-1-1-1
6/23
Run or Row 5k
6/21
50 muscle ups for time
6/20
20 minutes of
65 lb thrusters x 10
10 pull ups
6/19
2x
run a mile
30 pull ups, 3- push ups
6/17
Helen
3 x for time
400m run 21 kettlebell swings, 12 pull ups
6/16
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
6/15
Filthy 50
50 reps of each for time
box jumps
jumping pull ups
kettlebell swings
walking lunges
knees to elbows
push press
back extensions
wall balls
burpees
double unders
6/13
3x
400 meter run
50 ghd situps
50 back extensions
6/12
Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups
6/11
Push jerk
3-3-3-3-3
6/9
Variable distance sprints for 30 minutes
6/8
10 rounds for time
10 185lb deadlift
10 95lb thrusters
6/7
Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups
6/4
Back squats
5-5-5-5-5
6/3
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
6/2
Power cleans
1-1-1-1-1-1-1-1-1-1
6/1
Thrusters 135lb 10 reps
50 box jumps
thrusters 8 reps
40 box jumps
thrusters 6 reps
30 box jum
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