Wednesday(12/31/08)- Fight Gone Bad!

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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Big Dawgs and Pack:
As Rx’d

Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)

Buttercups:
Three rounds of:
Wall-ball, 10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10” box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)

Various subs have been suggested:
Rowing - Running, Burpees, KB swings
Wall Ball - Thrusters


Recommended DAHLC sub:

45lb thrusters
Sumo Deadlift 75 lbs
Box Jumps
Push press 75 lbs
KB Swings

Michael - Sunday 12/28/08

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Big Dawgs: As Rx’d Try this with GHD sit ups for extra fun

Pack:
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

Puppies:
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups

Buttercups:
Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups

Post time and details in comments.

Saturday - 12/27/08

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Scale weight accordingly. Post rounds and modifications in comments.

Push Press - 12/26/08

Push Press 1-1-1-1-1-1-1
7 heavy sets - 1 rep at max weight

Post loads in comments

Swim Day

5 50 yard swims for time

We alternated in our lane and went on the minute once the other person got back, so rest was one minute plus however many seconds you were under a minute on your lap.

Post times in comments

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

A number of different ways to scale this one down. Here's a link to options they suggest.
http://www.crossfitbrandx.com/index.php/forums/viewthread/5589/

Post time and modifications to comments.

Monday - 12/22/08

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Scaled workout
24" Box jump, 25 reps
Deadlift, 11 reps
15 Pull-ups

Post time, version and modifications in comment section

Run Day

4 rounds of 800M run - rest as needed in between rounds.

Post times of each 800M run

Chelsea

5 Pull ups
10 Push ups
15 Squats

1 round every minute on the minute for 30 minutes. If you make it the full 30 minutes keeping your round times under 1 minute each, you passed and completed the Chelsea. You can continue on beyond the thirty minutes until you can no longer do a round in under one minute.

Post number of rounds you were able to complete before falling behind.

Donkey Kong

Burpees on the first floor of a building, then
Kettle Ball Swings or DB swings on second floor of building, then
Box jumps on 3 floor of building, then
back down to the first floor not missing a stair step on the way down

21 of each - 15 of each - 9 of each for time. Post time and swing weight.
http://media.crossfit.com/cf-video/CrossFit_OCFADonkeyKong.wmv

7 Mile Bike

Pretty much self explanatory.

Jackie

1000M row
50 Thrusters (45lb)
30 Pull ups

One round for time. Post time and modifications in comments.

http://media.crossfit.com/cf-video/JackieAmundson552.wmv

Cindy

5 pull ups
10 push ups
15 squats

As many rounds as you can do in 20 minutes

This is a modified Cindy - they are doing triple the reps, but you'll get the idea.
http://media.crossfit.com/cf-video/CrossFitCampPendleton_CindyOnSteroids.wmv

Donkey Kong

Burpees on the first floor of a building
Kettle Ball Swings or DB swings on second floor of building
Box jumps on 3 floor of building

21-15-9 for time. Post time and swing weight.

http://media.crossfit.com/cf-video/CrossFit_OCFADonkeyKong.wmv

The Chief - 12/14/08

3 Power Cleans
6 Push ups
9 Squats

Do as many rounds of the above exercises in order in 3 minutes then rest for 1 minute. 5 Rounds of 3 minutes of exercise with 1 minutes rest. Post number of rounds and weight in comments.

Fran

Thrusters
Pull ups

21-15-9 for time. Post time, thruster weight and any modifications.

http://media.crossfit.com/cf-video/CrossFitMontclair_Rhabdo153Fran.wmv

Tabata Something Else - 12/2/08

20 seconds of exercise followed by 10 seconds of rest. 8 rounds of each of the following exercises at this time interval. You do all 8 rounds of one exercise before you move on to the next 8 rounds of the following exercise

8 rounds of 20 seconds on/10 seconds off of pull ups, then push ups, then sit ups, then squats. Count your reps for each exercise and post total reps.