12/21 Workout

To All:
Due to the upcoming Holiday Break, I have the honor of posting the last workout for this calendar year.
 
Two years ago, we posted our first workout to the Friday Workout Crew Blog.  13,599 posts later we are still running strong.
 
You have until COB, 1 January to complete this workout.  Winner will post the 2013 workout to be completed on 4 January 2013.
 
The Holiday Workourt is the "Murph"

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

Pull-ups, push-ups, and squats can be broken down in any manner between 1 mile runs.
 
Fastest time wins!

Merry Christmas and Happy New Year!

12/14 Workout "Ramona"

The Ramona

2 rounds of:

 

70 squat jumps http://www.youtube.com/watch?v=MJ6KJintn70

60 V-ups http://www.youtube.com/watch?v=SGlXsLJNu3I

50 burpees http://www.youtube.com/watch?v=7MGljX4bbps

40 box jumps

30 4-count flutter kicks

20 half burpees  http://www.youtube.com/watch?v=TuOammIhdI0

 

Best time wins!

 

Good luck!

12/7 Workout 'ELIZABETH'

All,

 

Slight modification to one of the 'girls'.

 

ELIZABETH (modified)

21,15,9 reps for time of:

squat cleans (.75BW)

dips

 

video example in the below link

http://www.crossfit.com/mt-archive2/004912.html

 

Should be a quickie...

 

Enjoy!

11/30 Workout 'Wittman'

Seven rounds for time of:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24" box

 

 

Below link provided for both reference and perhaps motivation.

http://www.crossfit.com/mt-archive2/007434.html

 

As always, modify as needed.

 

Good luck to all!

 

11/23 post T-Day workout

All,

 

Throwing this out there as a recovery to the long weekend...

 

For time:

1000m row

100 push-ups

100 sit-ups

750m row

75 push-ups

75 sit-ups

500m row

50 push-ups

50 sit-ups

250m row

25 push-ups

25 sit-ups

 

Push-ups and sit-ups are Navy Standard (regular push-ups and feet locked for sit-ups). 

 

Good luck to everyone and have a great Thanksgiving!

11/16 workout

Tuesday's main site workout w/ minor mod.

7 rounds for time of:
12- 75lb thrusters
9- toes to bar
200m sprint w/ 25lb weight

Good luck to all!

11/9 Workout 'CINDY'

An old classic crossfit workout. 

 

'CINDY'

 

AMRAP in 20mins of:

5 pull-ups

10 push-ups

15 squats

 

Score total rounds completed plus any partials.

 

We did this back on 4/27 for reference.

 

Good luck to all!

11/2 Workout 'BARBARA'

An old classic!

 

BARBARA

5 rounds for time of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

w/ 3 min rest after each round.

 

Post total time to complete all 5 rounds (i.e. the 12 mins of rest between each round counts).

 

Not sure when we did this last, but if I find it will let everyone know.

 

Good luck!

 

 

10/26 Workout

One from the main site...

 

For time:

500m row

30 BW bench

1000m row

20 BW bench

2000m row

10 BW bench

 

Hopefully rowing machines won't be an issue, but mod/scale as you need to.

 

Good Luck!

10/19 workout

Another quick chipper workout from the main site.  Modified a little...

 

For time:

100 ft Walking lunge
50 Push-ups
50 Double-unders (sub is 200 single unders)
25 Knees to elbows
50 Box jumps, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

 

stop time, then if you have a rope available:

5 Rope climbs, 15 ft

 

Again for reference a basketball court is 50'x94'.

 

Good luck to all. 

12 Oct Workout "Daniel" (UNCLASSIFIED)

Classification: UNCLASSIFIED
Caveats: NONE

To All:

 

An old but a goodie last done on 5/11

 

“Daniel”

For time:

50 pull-ups

400m run

21 thruster (95/65)

800m run

21 thrusters (95/65)

400m run

50 pull-ups

 

Fastest time, wins.  Good luck!

05OCT Workout - 5k Run

Back to the basics - this week's workout is a 5k run for time.

Fastest time wins.

Good luck!

9/28 workout

Saw this a while back and thought it looked painful...

 

5 rounds for time of:

45lb overhead lunge (50 feet)

21 burpees

 

Basketball court is 50'x94' reference.  45lbs can be a plate, BB, or whatever held over your head.

 

Good luck everyone!

9/21 workout 'ANGIE' modified

All,

 

Thought I'd put a little twist on 'ANGIE'....

 

For time:

400m run

100 pull-ups

400m run

100 push-ups

400m run

100 sit-ups

400m run

100 squats

 

Those squats are gonna be fun!!! 

 

Good luck to all!

UPDATED 9/12 '300 Workout'

All,

Reposting the workout for this week with some clarification(s), etc.

25 pull-ups
50 deadlifts (135, 95)
50 push-ups
50 box jumps (24", 20")
50 "floor wipers" (a core and shoulders exercise, while lying on the
ground hold 135 pounds (95 for women) above you and with straight legs
together lift legs from one side of the bar to the other touching both
toes to the weights ) Note: Can substitute Toes to Bar
http://www.youtube.com/watch?v=kcNGCG2L0OA
50 kettlebell clean and press from the ground (35, 20)
25 pull-ups

The above mentions a few possible mods, but adjust as necessary.

Good luck!

7 September SHIP Workout

All,

This week's workout is for time.

Start time:

Jump rope for two minutes

9 rounds of:

7 - 3/4 of body weight squat cleans

8 - burpee box jumps (burpee followed by box jump)

Jump rope for two minutes

Stop clock.

Quickest time wins!

Good luck.  The link below contains the appropriate form of a squat clean

http://www.youtube.com/watch?v=KZIyclnH68g

31 August Chipper Workout

All,

 

Saw this on the main sight a few days ago and it looked like fun.  Made a few minor adjustments...

 

For time:

25 Walking lunge steps (total, not per foot)
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups (Navy standard)
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

 

Clock stops when you finish the Wall Ball shots as I'm not sure we all have ropes available.  If you do, feel free to add it in, but post time it took to complete without.

 

Good luck to all!

 

 

24 Aug 2012

Sticking with the big sets of foundation exercises.

Fastest time wins for an unbroken workout (i.e. complete all reps of the first exercise before going on to the second, third, and fourth).

100 pull ups (kipping allowed)
100 toes to bar (hang on the bar and bring your toes up to the bar, kipping allowed)
Note: these two exercises back-to-back will burn your forearms, be careful not to slip and fall on your head.
100 push ups (same as last week - mud pup style)
100 deck squats (mymadmethods.com has a good video of a deck squat : http://www.mymadmethods.com/exercise-database/bodyweight-exercises/329-deck-squat)

Good luck!

Post Note: If you are looking for a workout to build super human cardio check out the Viking Warrior Conditioning by Kenneth Jay, Master RKC (http://www.dragondoor.com/b39/?gclid=CLrwmI_5-bECFeaDQgodNDkABg)

17 Aug Workout

A more traditional workout for this week. 
-100 Pull ups
-200 Push ups
-300 Sit ups
-400 Corchina Squats

Fastest time wins.  You can break up the individual exercises any way you want.  Pull ups - kipping is allowed. Push ups should be "mud-pup" or "crossfit" style.  This means that you go down until your chest is on the ground, lift both hands off the ground and then push back up to the leaning rest.  Sit ups are in accordance with PFA regulations.  Corchina Squats are full depth squats like the workout two weeks ago.

Good Luck

10 Aug Workout "Beagle Challenge

With your bodyweight on your back perform 1 squat every 30 seconds. The weight should not leave your back for the duration of the workout. Time stops when you rack the weight or fail to get a rep.

Longest time wins.

Good luck!

03 Aug Workout Cocorinha

Sorry for the late post everyone!

This weeks workout is Cocorinha squats.

In 7.5 minutes perform as many as possible. Most reps wins. 

This workout will build incredible power and springiness in to your legs....after the initial soreness wears off.

Hears a link and some more info on the Cocorinha squat.
http://www.northatlanticbooks.com/images/158394141XE.jpg
Basically, from a standing position legs slightly apart - squat but make it a low one akin to an 'asian squat' or bodyweight squat put your arms between your legs as you squat all the way down. Then stand..thats 1. Heels up or down, your choice, either are acceptable.

July 27 Workout

All,

Pulled this from the main site and modified a bit.

For time:
21 BW Squats
42 Sit-ups
15 BW Squats
30 Sit-ups
9 BW Squats
18 Sit-ups

Squats should be BW on your back and Sit-ups are Navy standard. If
you have a Roman Chair (GHD), feel free to try out some GHD Sit-ups,
too. Workout is just Navy standard though to keep things even...

Good luck!

July 20 Workout

This weeks workout is:

As many rounds as possible in 15 minutes of -

5 single-arm-dumbbell-snatches each arm (55#) Example Here
10 Pull-ups
15 Overhead KB swings (55#, can substitute a dumbbell)
20 Body squats

______________________________

For a warm-up this week I suggest doing some light-weight single-arm-dumbbell-snatches, building up to 55#, or the heaviest weight you're comfortable with. Modify the weights as needed for the workout.

Most rounds wins!

Good luck!

July 13 Workout 'Gymnast Workout'

Hello everybody, since I have the honor to post this weeks workout I would like to present another old gymnast workout:

For time:
5 rounds of
20 burpees (without a push-up, just go into the push-up position)
20 jack knifes
20 push-ups
20 hyperextensions (in any style you are comfortable with)
15 dips
10 toes-to-bar

after five rounds do a 1 minute core stabilization (http://www.youtube.com/watch?v=Sk47GTYhOy8) --> I could not find a better example video; please do as described but without the ball and if you like without any movement)


End of workout

Finally...Enjoy the fading pain ;-)

Good Luck!

July 6 Workout

Happy 4th of July!

Short and sweet: GI Jane

100 Burpee Pull-ups for time (each burpee includes a push-up and a jump to the pull-up bar).

Quickest time wins!

Good luck!

June 29 Workout

Here is this week's workout:

5K run

50 Burpees
100 Pushups
200 Squats

Quickest time wins! Good luck!

June 22, "Hope"

Three rounds of:

Burpees
75 pound Power snatch (http://www.youtube.com/watch?v=lvu5krlKwdM)
Box jump, 24" box
75 pound Thruster
Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

I took this one straight from the crossfit.com website. I'm hoping the 1 minute rounds with continuous clock are manageable with a wristwatch on your own. There are a lot of youtube videos on power snatches in addition to the one posted.

Most reps wins, good luck!

June 15 Workout "Fran"

Warmup: On your own

Workout: "Fran"
21-15-9
Thrusters (95/65)
Pull-ups


After finishing Fran stop your timer and complete 100 Navy sit-ups at your own pace. 
These will not be counted towards your score.


Compare your times to the workout from 4/6/12.


Good luck! 


-Seth

June 8 Workout - "Squats & Helen"

This weeks workout consists of two parts: Strength followed by "Helen".

Strength
Back squat
4 sets - 10-8-6-4 reps.
You set the weight and pace, increasing the load while decreasing the reps each set. 


"Helen"
3 rounds for time of:

400 m run
1.5 Pood (53 lbs) kettlebell swing x 21 (sub 55lb/35lb dumbell)
12 pull-ups


The fastest 'Helen' time will be the winner.

Let me know if any questions - Good Luck!

-Seth (Posting for Matt while he's on travel)

June 1 Workout "MDM Recovery"

Time to rest our upper bodies for a week. We have earned it especially after the hard work outs we have completed over the past month culminating with last week's Memorial Day Murph.

This week's workout:
5K run

Fastest time wins. Good luck!

MDM Weekend!

What we've all been waiting for...

'Murph'
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1mile run

Breakup the pull-ups, push-ups, and sit-ups however you need to. And
of course the signature, 'if you've got a 20lb vest, wear it.'

Gonna be a blast! If you haven't ordered your shirt(s) yet and want
to there's still time.

http://memorialdaymurph.com/

Good luck to all!

5/18 Workout 'Meet the Spartans' (and then some)

Tough to come up with one leading into the MDM, but here goes.

For time:
Start with 1mile run
then,
Meet the Spartans
25 pull-ups
50 push-ups
75 push press (75/55)
100 squats
75 SDHPs (75/55)
50 push-ups
25 pull-ups
then,
1mile run

Good Luck!

5/11 Workout 'Daniel'

'Daniel'
For time:
50 pull-ups
400m run
21 thrusters (95/65)
800m run
21 thrusters (95/65)
400m run
50 pull-ups

Enjoy!

Matt

May 4 Workout

Apologize for the late delivery folks. Hopefully this isn't too easy since this is my first time putting together the workout. Hope it's one for the record books! Enjoy! Let's get ready for the MDM!!!

4 Rounds for time:
- 800M run
- 25 Pull ups
- 50 Navy Sit-ups
- 75 Air Squats

Quickest time wins!

4/27 Workout: "Cindy"

Another one to help us prepare for MDM!  I know a lot of people like to break up the Murph just like this anyway, so you can use this WOD to find your pace.

"Cindy"
5 pull-ups
10 push-ups
15 squats

AMRAP in 20 minutes

Report total completed rounds plus additional reps (i.e. "20 + 17" = 20 rounds + 5 pull-ups + 10 push-ups + 2 squats).

Let me know if you have any questions.  Good luck!

Joe

4/20 Workout

All,

 

This week's workout is one from the past...

 

For time:

1 mile run

then 21-18-15-12-9-6 reps of:

pull-ups

sit-ups (Navy standard)

with a 100ft lunge after each round

 

modify as needed and just note in your response.

 

Good luck!

 

Matt

4/13 Workout

Sorry for the late post....I know we probably lost CDR Vinci because of it.  But here is what I came up with:

4 Rounds for Time:

- Run 400m
- 5 Hand Stand Push Ups
- 10 Pull Ups
- 15 Push Ups
- 20 Sit Ups

Notes:
- I made this so you can do it all outside, but if you run on a treadmill, set the incline to 1%.
- Kipping on the pull ups is okay.
- Nothing holding your feet on the sit ups.
- If you can't finish the HSPUs, you can move your hands further away from the wall, or even put your feet on a lower object (short fence, bench, exercise ball, etc...).  Just note that in your score.  Rx is your body vertical, a wall (or other object) may be used for balance.

Let me know if you have any questions!

Joe

4/6 Workout "Fran"

FRAN
21-15-9
Thrusters (95 lbs) & Pull-ups

 If you have any questions, this one is all over Crossfit websites. Highly recommend good warmups because this one is quick. You want to be ready to go when the clock starts.

Joe & Seth

March 29 Workout

This one should be fun:

40-30-20-10

Double unders (jump rope)

Burpees

That's 40 DU's, 40 burpees, 30 DU's, 30 burpees, etc......

If you can't do double unders (no jump rope or just don't know how), do jumping knee tucks (see FAQ 3.12:  http://www.crossfit.com/cf-info/faq.html#Substitutions11 ).

This is for time.  Enjoy!

Joe

March 22 Workout

This week's workout is something that I concocted solely based on the nice weather.
Ideally it is meant to be accomplished outdoors on a Football Field with hash marks.

5 rounds for time

Suicide Sprints
20-40-60 Yards (20 yards and back, 40 yards and back, 60 yards and back)
10 - Pull-ups
20 - Push-ups
30 - In and outs (Abdominal Exercise)
Lunges - 50 Yards

CDR Vinci and I completed it this morning. It's a kicker.

Best time wins!
Enjoy

3/16 workout Fight Gone Bad

Not sure we've ever done this one for a Friday workout.  Should be fun.  Hopefully everyone has access to a rower, but if not mod how you see fit.

 

Workout as follows:

 

There are a total of 6 stations (5 exercise + 1 rest).  Spend 1 minute at each station tracking the amount of reps completed (calories on the rower).  The clock runs continuosly from station to station.  After completing the 5 stations there is the 1 minute rest.  Do a total of 3 rounds.  Score is total number of reps/cals for all three rounds.

 

Evercises as follows:

Wallballs

Sumo Deadlift High Pull (75lbs)

Box Jumps (24")

Push Press (75lbs)

Row

 

total time should be 17mins (not including set up and recovery...).

 

Let me know if you have questions or just google it.  Should be fun!  

 

Good luck to all!

 

March 8th workout

All,

 

Apologize for the late post.  Here's a quick one for this week.

 

5 rounds for time of:

7-35lb DB squat clean thrusters

10 pull-ups

 

video for reference can be found on the main site (crossfit.com) for 120307.

 

Good luck to all!

 

 

March 2nd Workout

This is the first one I've contributed here, so I thought I'd keep it simple.  Definitely gonna recommend some warm-up before and stretching after...

MAX BODY WEIGHT SQUATS 

(WHAT YOU WEIGH ON YOUR BACK, NOT "AIR SQUATS")

THREE ROUNDS, 5 MIN REST IN BETWEEN.

DO AS MANY REPS PER ROUND AS POSSIBLE, COUNT AND REPORT TOTAL REPS FOR ALL THREE ROUNDS COMBINED.  

Seth and I will try to get this in Saturday morning.  Enjoy!!

Joe

February 24 Workout "Angie"

This week's workout: "Angie"

For time:
100 Pull-ups
100 Push-ups
100 Navy Sit-ups
100 Squats

Quickest time wins. Good luck!

February 17 Workout "Rahoi"

This week's workout: "Rahoi" (slightly modified)

Complete as many rounds as possible in 15 minutes of:
12 - Box Jumps (min. 24")
6 - Thrusters @ 1/2 body weight
6 - Burpee pull-ups
6 - Handstand push-ups

Most rounds win!

2/10 Workout

All,

I've been itching to do one like this for the past week so when I saw
this on the main site (http://crossfit.com/) this morning I had to go
for it. Slightly modified, but goes as follows:

5 rounds for time of:
400m run
.5BW squat clean thruster (15 reps)

If you go to the main site there is a good video example of the
workout (120208). I tried to get the video link to copy, but had some
troubles...

Good luck to all

Matt

2/3 Workout 'Meet the Spartans'

All,

Saw this one in an old folder I had and got way too excited to pass it
up. Hope everyone likes it!

For time:
25 pull-ups
50 push-ups
75 push press (75/55)
100 squats
75 SDHPs (75/55)
50 push-ups
25 pull-ups

Should be a full body meltdown! As always, scale where needed.

Good luck!

Matt

"The seven"
7 rounds of the following for time:
7 HSPUs (modify as needed)
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/135)
7 Burpees
7 KB Swings (2 pood (~70lbs)/1.5 pood (~55lbs))
7 Pull-ups


Thanks a lot and have a good day!

Best regards from the cold but sunny city Hamburg.


Christoph

January 20 Workout "Cindy"

This week's workout: "Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Good luck!

January 13, 2012 -- "Helen"

"Helen"

3 Rounds

Run 400 meters

21 'Over-head' Kettlebell Swings (55/35 lbs)

12 Pull Ups

Fastest time wins!

___________________________________________

I thought we'd try some overhead kettle-bell swings this week. Here's a brief tutorial for anyone interested. http://www.youtube.com/watch?v=mepY0l4pRpM

If you don't have a kettle bell available substitute an equivalent weight dumbbell. 

Good luck!

Happy New Year 2012: The "Jackie"

To All:

Time to jump start our New Year's Resolutions!
Here is this week's workout completed for time: "The Jackie"

1,000 meter row
Thruster (45 lbs) - 50 reps
Pull-ups - 30 reps

Quickest time wins.

Thruster link (if needed): http://www.youtube.com/watch?v=4OhqIGYqELk

Good Luck!