Week 17: "Stan"

for time:

100 deadlift @ 135
100 hand-release pushups

Week 16: "Bob Loblaw"

For time:

10 pull-ups
10 front squats (@165)
10 burpees

3 rounds for time

2:49/ Chris

2:55/ Alex

Week 15: "Nicky"

for time:

8 sumo deadlift high-pulls @ 135

10 push-press @ 115

12 situps

5 rounds

Week 14: "Amor Fati"

AMRAP in 17 minutes:

1 body squat
1 burpee
1 hang power clean to overhead @ 95

increase rep count ever round by 1 rep, so 1, 1, 1, then 2, 2, 2, then 3...

have fun, this one is awesome.

Week 13: "Lord of War"

for time:

10 squat cleans @ 135
20 box jumps @ 24"

3 rds.

This one sucks. Hard.

Alex/ 6:18

Week 12: "Hank"

For time:

5 deadlifts @ 315
15 burpees

5 rounds.

clean. simple. heavy. hard.

To scale this workout, drop the weight on the deadlift down and up the burpees. So, you could do 5 dealifts at 225 and then do 20 burpees every round. Just find the balance that works for you, if the workout as prescribed is too much.

Alex/5:05

how to deadlift (pretty good video): http://www.youtube.com/watch?v=TuBucAGzRBU

how to burpee (you don't have to jump in the workout): http://www.youtube.com/watch?v=UU9vmUk8jUg

Week 11: "Chip"

For Time:

70 burpees
60 situps
50 kettlebell swings @ 52 lbs
40 pullups
30 handstand pushups

get large, this one is a killer.

Week 10: "Jag"

Alex made this workout up.

for time:

reps of 21-15-9

snatch
overhead squat

@95

it's doper than dope.

Week 9: "12.1"

As many reps as possible

7 min
burpees

alex/170
chris/132

Week 8: "Mr. Kitty"

for time:

10 power cleans @ 115
20 hand-release pushups
30 box jumps @ 20"

5 rounds.

week 7: "5k"

run a 5k.

time it. 

Week 6: "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Week 5: "Rx"

15 hang power clean @ 135
15 burpees

3 rds for time.

Quick. Hard. Pain.

Alex/ 2:48
Chris/ 3:38

scaled:

15 HPC @ 95
15 burpees

3 rds for time.

Matt/ 9:02
Josh/ 6:30

scaled #2:

15 HPC @75
15 Burpees

3 rds for time

Cameron/ 8:38
Brandon/ 12:32

Week 4: "Mx"

Max rounds in 8 minutes
5x Power clean @ 135
5x Front squat @ 135

only 8min. destroy this. 

Week 3: "Captain America"

This workout is rugged. Try it out.

for time:

1 snatch
10 overhead squat @ 75
8 burpees
6 strict form pullups

3 rounds

1 snatch
10 overhead squat @ 95
8 burpees
6 strict form pullups

3 rounds

1 snatch
10 overhead squat @115
8 burpees
6 strict form pullups

3 rounds

9 total rounds, changing out the weight is part of the time.

to scale this workout to fit your fitness, lower the rep count for each round and the weight for the overhead squats.

Alex/8:36

Week 2: "SQT"

3 rounds for time:

200 m shuttle run (50 m, there and back twice)
10 ground to overhead @ 95lbs

modified verson

3 rounds for time:

200 m shuttle run (50 m, there and back twice)
12 ground to overhead @ 75lbs


movement explanation:

ground to overhead is just any move where the barbell is taken from the ground to being overhead, so you can do snatch, clean and jerk, whatever to get your reps done.

Week 1: Crossfit Games WoD

Alright, this one is from the 2008 Crossfit Games.  It's pretty sick.  The moves are simple, so you don't need me to explain. Here it is:

5 Deadlifts @ 275
10 burpees

5 rounds, for time.

Chris/4:06
Mikey/3:50
Alex/2:38


here's a modified version, if the Rx (proscribed) weight is too much:

5 Deadlifts @ 225
15 burpees

5 rounds, for time.


Do the WoD.

Post a video/Post your time.

Alex

Welcome to Your Online Gym

When a personal goal has been created, an effective motivator is a sense of community, and, if real fitness is a goal, that motivator is more than effective...it's essential.  Part of the goal of this blog is to create strong community among people with that same goal of fitness. The workouts will be varied in every way, challenging always, and, most importantly, revolutionary to your fitness.

So welcome to your online gym. Embrace the difficulty.

You won't regret it.