January 6, 2010
Wednesday 100106
5 Rounds, each for time of:
500 Meter row
Rest 5 minutes between each round.
Post each 500 meter row time to responses.
Compare to November 13, 2009.
100 Day Burpee Countdown Challenge
Burpees=6 Total Burpees=21
January 2010
January 5, 2010
Tuesday 100105
As many rounds as possible in 20 minutes of:
15 Snatch grip deadlifts (Men 75 lbs, Women 45 lbs)
10 Hang power snatches (Men 75 lbs, Women 45 lbs)
5 Overhead squats (Men 75 lbs, Women 45 lbs)
Post rounds to responses.
100 Day Burpee Countdown Challenge
Burpees=5 Total Burpees=15
January 4, 2010
Monday 100104
“Diane”
21-15-9 reps of:
Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push ups
Post time to responses.
A great substitution for handstand push ups is the shoulder press.
Click here for a video demonstration of “Diane”, courtesy of CrossFit.com.
Compare to August 28, 2009.
100 Day Burpee Countdown Challenge
Burpees=4 Total Burpees=10
January 2, 2009
Saturday 100102
“Heavy Weight Division Fight Gone Bad”
3 Rounds for reps of:
1 Minute Pull-ups
1 Minute Dumbbell Thursters (35 lb dumbbells, 20 lb dumbbells)
1 Minute Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
1 Minute Box Jumps (Men 24″ box, Women 20″ box)
1 Minute Push Press (Men 95 lbs, Women 65 lbs)
1 Minute Kettlebell Swings (Men 70 lbs, Women 45lbs)
1 Minute Rest
Post total reps to responses.
100 Day Burpee Countdown Challenge
Burpees=2 Total Burpees=3
