12 Days of Christmas CrossFit Style

Complete 12 rounds of the following for time:
12 squats
11 push-ups
10 sit-ups
9 back extensions
8 dips
7 box jumps (M:24"/W:18")
6 d-ball slams (10% bodyweight)
5 pull-ups
4 knees to elbows
3 burpees
2 overhead squats (M:95#/W:65#)
1 kettlebell Turkish get-up (M:53#/ W:35#)

Actual: 3x in 15min.

Handstand Push Ups and Jump Rope

25 Handstand push-ups and 200 Jump ropes
20 HSPU and 200 jump ropes
15 and 200
10 and 200
5 and 200

Time: 13:25

Bumper Plate push-ups

Complete 5 rounds for time:
Row 400 meters
Bumper Plate Push-ups*-cheek to the deck 10 reps (Men-45lb Bumper Plate Girls-10lb Bumper Plate)
10 Pull-up/Hanging Knees to elbows combo

***Place the appropriate bumper plate atop the upper back between the shoulder blades. Alternate right cheek then left cheek on the deck. Allowing the trunk to sag or arch is a foul. Keep the core tight.**Perform a pull-up. Pause. Perform knees to elbow. This is one repetition.

Workout courtesy: Coach Rut

Actual: 3x plate push ups and pull-up hanging knee raise
Time: 14:46

Double under & Kettlebell swings

5 rounds of

15 kettlebell swings 24k
30 double unders

Time: 14:23

Double under/Push clean jerk

Count the reps on each exercise...

5 min Double under (80)
5 min Clean Push Jerk (80lbs, 22reps)
3 min double under (49)
3 min clean push jerk (13)
1 min doule under (22)
1 min clean push jerk (5)

30 Muscle - ups

30 Muscle ups for time

*Substitute 120 pull-ups and 120 dips

Time: 9:56
with paralettes

Weighted Pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.

Actual: 25,35,45,45,55,55,55 to easy, but limited by bike bag

20,18,16,14 repsFloor Wipers (135lb. barbell)
KB Sumo high pull
Push-up and clap
Turkish get up
Jump squat

Finisher... (3 0r 4K DB)2 min. burpee into squat into thruster1.5 min same as above1 min same as aboveIn between burpee sets do 30 sec plank front, 30 sec on each side

Actual: 20x, 18x Time: 19:13

HSPU, Dips, Push ups

Max set of Handstand Push Ups 15x
8 Round Tabata (Jumping Lunges)
Max set of Ring Dips 35x paralette
6 Round Tabata (Jumping Lunges)
Max set of Push Ups 16x
4 Round Tabata (Jumping Lunges)

Time: 10:50

Ab Mat Crunches

5 rounds of:

5 Pull-ups
10 Push-ups
15 Ab Mat Sit ups
20 Squats

Time: 8:09

Ab Mat Crunch, Push-up, Squats

5 round for time

25 AbMat crunch
15 Push-up
25 squats

Time: 11:57

Stairs

5 x Flights of Stairs (Sprint)
50 Jump Squats
5x Farmer Walk with 24k KettleBell
40 Crunches
5x Flights of Stairs (Sprint)
30 Push ups
5x Farmer Walk Stairs with KB
20 Thruster with KB

Time: 24:00

Jumping rope and legs

200 jump rope
10 deadlift (105lb)
100 squat
200 jump rope
10 deadlift
50 squat
200 jump rope
10 deadlift
25 squat
200 jump rope

Time: 15:03
Note: Lot's of smoke from fires

HSPU and dips

Complete 21/15/9 reps for time of:
Handstand push-ups
Ring dips (3 reg. dips)

Time: 7:57

Renegade Rows

15x

35lb DB

Renegade rows
Push-ups
Burpees
Snatches
Push Press
Overhead Lunges

Time: 7:31

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 time to comments.

Time: 15:35 This is a new PR as I crushed my old time of 21:21

Workout Today, and Building Pull-up Bars Tomorrow

Workout:
For time:
100 Squats
90 Double Unders
80 Push Ups
70 Sit Ups
60 Jumping Pull Ups
50 Thrusters (Empty barbell) (35lb.)
40 Hip Extensions
30 Box Jumps
20 Deadlifts (Dumbbells that equal 1/2 Bodyweight) (105lb)
10 Handstand Push Ups

Time: 30:05

30 Muscle-ups for time

I took a couple of days off as I was fighting off a cold. I've had about 5 clients who have colds...and I didn't want to join them.

A special note. September 15th was my second year anniversary for doing CrossFit workouts.

Here's today's workout from the main CF site.

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

I did the dips and jumping pull-ups.

Time: 7:25

Run 200m, DB Press, Mtn Climb, Ab Mat

3x
Run 200m
10 DB Press with 24k Kettlebell
40 Mountain climbers
25 Ab Mat Crunches

Time: 16:50

Jump rope - squat

3x

50 Double unders
75 squats

Actual: 200 jump ropes Time: 16:12

Complete 3x if Possible

3 min walking lunges
2 min jump squats
3 min single leg dead lifts
2 min kettlebell swings
3 min air squats
2 min crunches

Actual 1 round only

Three rounds for time of:
50 Pull-ups (jumping)
185 pound Deadlift, 21 reps (actual 135lb)

Time: 16:46

jump rope, d-ball, knees

3x

250 jump ropes
20 d-ball slams
20 knees to elbows

Time: 23:30

Kettlebell swings, dips, pull-ups, squats

5-10-15-20-25

KB Swings
Dips
Pull-ups (Switched to ring pulls)
Squats

Time: 38 min.

pool

swim 40 ft
30 push up
21 kb swings
swim 40 ft
25 push up
15 kb swing
swim 40 ft
20 push up
9 kb swing

Time: 8:24

50 squat, 30 pull-up, 15 hspu

50 air squat
30 pull-up (jumping)
15 hand stand push ups

3x
Time: 10:25

Training in West Hollywood

Had a fun but hot workout in West Hollywood today.

50-30-20
KB swings
Crunches
Push-ups
Jump Squats
Jumping pull-ups

Time: 39:15

Squats 1 on each min increasing

Workout:
With an empty bar perform 1 back squat on the first minute, 2 back squats on the second minute, 3 back squats on the third minute, etc. until you cannot make the minute.
Post to comments the minutes/# of back squats you last completed.

Made it to 29 reps

Jump rope and Punches

200 jump ropes
50 straight punch (heavy bag)
50 hook
25 push up
25 sb crunch

3x

Jason

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Did 3 pull-up/3 dip for muscle-ups

Time:26:37

Up in the San Gabriel Mountains

I had a craving to get outside so I drove a few blocks and did my workout in the foothills of the San Gabriel Mountains.

From www.crossfit.com
For time:
50 Ring Dips (actual 150 tree stump dips)
Run 400 meters (Up the trail)
50 Push-ups
Run 400 meters
50 Handstand push-ups (15 with hands on tree stump, and feet up on other tree. Killer!)
Run 400 meters

Time: 17 min.

Jump rope and Hyperextensions

4x
200 jump ropes
25 hyper extensions (On Bosu)
Time: 9:54

Kettelbell Snatch, Pull-Up, Squat Jump

21-15-9 reps
Kettelbell Snatch
Pull-ups
Squat Jumps
Time: 18:30

Cindy

5 pull-up
10 push ups
15 squats

Completed 13 sets in 20 minutes

Starting Precision Nutrition Contest

weight: 202.4
body fat: 17.4%

15 DU, 15 burpee, etc

Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

Post rounds and fractions

4 rounds and 5th round of double unders completed

10 WB, 5HSPU, Rope Climb

5x

10 Wall Ball
5 HSPU
Rope climb (small climb 3,4,3,3,3

Time: 8:15

Pull-up and Dips

Pull-ups Dips 10 45 3 25 4 25 3 24 4 20 2 21 2 20 3 18 4 25 2 46 Time: 9:19

Modified Angie

200 Jump rope warm-ups

100 squat 1:37

100 push-up 6:35

100 crunch 3:00

Hanstand 30 sec, 20 Air Squat

5x

Handstand hold 30 sec.
20 body weight squats

Time: 5 min.

10X 15 Deadlifts, 15 push-ups

Complete 10 rounds for time of:

• 15 deadlifts (M:135#/W:95#)
• 15 push-ups

Time: 13:34

d ball slam, kb swings, thruster

Complete 20/15/10/5 reps of the following:

• D-ball slams
  
• Kettlebell swings
• Thrusters with kettlebell

Time: 11:29

10/1 Clean and jerk with DB

• 10 dumbbell clean and jerks (M:35#/W:25#)
• 1 weighted pull-up (10% body weight)
• 9 dumbbell clean and jerks
• 2 weighted pull-ups
• 8 dumbbell clean and jerks
• 3 weighted pull-ups
• 7 dumbbell clean and jerks
• 4 weighted pull-ups
• 6 dumbbell clean and jerks
• 5 weighted pull-ups
• 5 dumbbell clean and jerks
• 6 weighted pull-ups
• 4 dumbbell clean and jerks
• 7 weighted pull-ups
• 3 dumbbell clean and jerks
• 8 weighted pull-ups
• 2 dumbbell clean and jerks
• 9 weighted pull-ups
• 1 dumbbell clean and jerks
• 10 weighted pull-ups

Actual time: 18:35

4x 800m, 50 jump taps, 25 double unders

• Run 800m
• 50 jump taps (9" target)
• 25 double unders

What is a jump tap? Set a target 9" higher than your highest reach. Jump up and tap the target.

Sub tuck jumps (jump up and tuck legs to chest) for double unders.

Actual; 3x jumps and double unders Time:11:22

Running clock pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups 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.

Actual: 8 in 8 minutes
Stopped

PN Bodyfat/Nutrition Results May 10, 2007

33 sit up, 33 goblet squat, 33 push-up

33 sit up, 33 goblet squat, 33 push-up

Time: 12:02

10 rounds of push-ups, squats, sit-ups

10 rounds of
10 push-ups
10 squats
10 sit-ups


Actual time: 8:25

KB swing/pull-up

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups (some jumping)

Post time: 13:11

wall ball-push up

50 wall ball- 50 pull-up
35 wall ball - 35 pull-up
20-20

All done with jumping pull-ups
Time:15:21

5x 1 min. handstand, 1 min. squat

5x
1 min. hold handstand
no rest
1 min. hold squat

jump rope, hollow rock, box jump

3 rounds for time of:

• Jog/sprint 200m (jump rope 200x)
  
• 10 hollow rocks (back and forth equals one rep)
• 20 box jumps
• 30 push-ups

Time: 14:54

Swings,cleans,push ups

10 2 hand swings
5 1 arm swings
5 cleans each hand
5 push ups

then 9/4,8/3,7/2,6/1

Actual Time: 5:39

Thruster/pull-ups

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Actual: KB
7 sets

3x dips/hypers

3x 36 dips & 3x 20 sb hypers
Time: 5min

Renegade Row, Push Up, Crunch, Snatch

10x renegade row with push up (10r, 10L with KB)
20 crunch
10 snatch pull

2x for 5:17
later 2x for 7:27

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps) 9,10,9,8,7,6,7,6
Sumo deadlift high-pull 75 pounds (Reps) with 80lb. 5,5,4,3,5,3,3,4
Box Jump 20" box (Reps) 9,8,9,8,8,7,8,7
Push-press 75 pounds (Reps) with 80lb 3,4,4,4,2,4,2
Row (Calories) jumping jacks 22,20,21,20,22,19,21,22

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

Weighted Pull-ups

1-1-1-1-1-1-1
All with 45lb too lite

HSPU/Pull-ups

For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

Actual:15:32

Row 1000 meters, 95lb thruster

Three rounds for time of:

Row 1000 meters
95 lb Thruster, 21 reps

Actual: 100 rows with 45lb plate, 80lb. thruster 2x

Time:27:28

Run 400m, 30 reps with Kettlebell

Time: 16:48

50,30,20

Three rounds, 50-30- and 20 reps, for time of: = 50,50,50 then 30,30,30, 20,20,20
Double-unders
Push-ups
Pull-ups

Actual time: 20:02

60 sec. hold, box jump, good morn

60 sec. iso. squat hold
20 box jump
20 good morning
5x
then 30 walking lunges

Actual time: 14:31

1,2,3,4,4,3,2,1 with 10 push ups

Weighted pull-ups

Actual: not weighted, Time: 6:09

Jackie

1000m Row
45pd thrust
30 pull-ups

Actual: 21:21
100 sumo high pull

50 jump ropes,40 squat, etc.

500m Row
40 squats
30 sit ups
20 push ups
10 pull ups

Rest for 3 min. between each for 3x
Time each set, and try to beat previous time

Actual: jumped rope instead of row
Times: 2:57, 2:49, 3:05

HSPU and L Pull-ups

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

Actual time: 28:32

Michael

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Actual time:

29:04

4x wll ball, walk lunge, rope climb

4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents

Actual: 17:32....only holds on rope, not able to climb.

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Actual Time: 16:56

2 Minute Holds

2 min. holds for each, repeat with 1.5 hold, 1min. hold, and 30 sec. holds
1 min. rest between sets


Squat 2, 1:05, 1, 30
Plank 2, 1:40, 1, 30
Hang 45, 30, 25.30

KB, sit up, double under, clock running

x kb thruster
x sit ups
10x double unders

Clock is running, increase 1 rep, per min.
7 min. failed at double unders

Helen

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Time: 21:21

Pow snatch, push ups

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

8 sets in 20 minutes

10-9-8-7........pull up,sit up, wall ball, etc.

10-9-8-7........

- Jumping Pull-Ups
- Weighted Sit-Ups (Ladies @Least 10 lbs, Guys
@Least 25 lbs, Guys with Lady Parts (i.e. Matt) 5 lbs)
- Wall Ball Shots
- Squat2Squat Box Jumps
- Hurdle Pass (Always One) Skipped
- Dips

pull up, dia push,etc

5 rounds for time

10 Kipping Pull-ups
12 Burpees forgot
15 Elbow to Knees
20 Diamond Pushups
25 Standard Pushups
30 Squats
400 Meter Run No..Pain in knee time: 16:12