Hopefully the Independence Hall opens back up soon.
Until then do what you can at the new gym, when you can.
We'll see you again once the other one is open.
Have a great labor day weekend.
Monday, 30 Aug 2010
Back Squat 3-3-3-3-3 reps
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Friday, 27 Aug 2010
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor"
and pull-ups are "strict" or non-kipping.
______________________________________________________
Thursday, 26 Aug 2010
"Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds
of
rest for 8 intervals. Tabata score is the least number of reps
performed
in any of the eight intervals. Begin time for muscle-ups immediately
after the last 10 second rest interval. Test score equals Tabata score
multiplied by number of muscle-ups completed.
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Wednesday, 25 Aug 2010
While the Independence Hall is closed we will
just have to do our best at the new gym and sub
when we don't have room or the right equipment.
Tie a five-pound plate to hang an honest 18" above
your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
The plate hang probably wouldn't go over real well.
Just find somewhere roughly 18 in the jump up to.
_________________________________________________________________________________
Friday, 13 Aug 2010
"Coe"
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
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Wednesday, 11 Aug 2010
"ADAMBROWN"
Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
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Monday, 9 Aug 2010
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
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Friday, 6 Aug 2010
Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps
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Thursday, 5 Aug 2010
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Add together the best snatch (in kg), the best clean and jerk (in
kg), and the total reps performed in the triplet for your final score.
Post score to comments.
___________________________________________________________
Wednesday, 4 Aug 2010
Rest Day
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Tuesday, 3 Aug 2010
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
A 2-fer-1 is when you squat back down and up
while the ball is still in the air. Quickness is the
key here.
_______________________________________________
Monday 2 Aug 2010
I will not not be there today
due to prior engagements.
Mike
4 rounds
run 400m
25 burpees
Post time and comments to the CF Warren Forum.
_________________________________________________
Thursday, 29 July 2010
Run 5K Post time to comments.
______________________________________________
Monday, 26 July 2010
"Angie" For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats Post time to comments.
________________________________________________
Friday, 23 July 2010
Rest Day
______________________________________________
Thursday, 22 July 2010
Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups
__________________________________________________
Wednesday, 21 July 2010
Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
__________________________________________________________
Tuesday, 20 July 2010
Helen
3 rounds for time:
400m run
21 Kettle bell 1.5 pood (55lbs)
12 Pull-ups
__________________________________________
Monday, 19 July 2010
Rest Day
___________________________________________
Friday, 16 July 2010
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
Post distance to the CF Warren Forum.
_______________________________________________________
Sunday, 4 July 2010
I will be gone from the 4th to the 13th. I try to
do my best to keep the website updated, but
that usually doesn't go as planned. So, make
sure to just follow a day behind the main
CrossFit site. If there is anything you are
unfamiliar with, sub it for something you
know how to do.
Mike D.
____________________________________________
Thursday, 1 July 2010
Clean 3-3-3-3-3-3-3 reps
Post loads to the CF Warren Forum.
_________________________________________________
Wednesday, 30 June 2010
Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.
I won't be there today due to COC stuff. For the Farmer Carry use dumbells so we don't use all the barbells. Scale the weights for each if they are too heavy.
_______________________________________________________
Tuesday, 29 June 2010
Rest Day
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Monday, 28 June 2010
"Lemay"
1000m row
20 OHS 115lb
40 burpees
200 double unders
40 burpees
20 OHS 115lb
1000m row
_________________________________________________
Sunday, 27 June 2010
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
__________________________________________________
Friday, 25 June 2010
Rest Day
_______________________________________________
Veteran LAPD officer and United States Marine Corps Reservist Sergeant
Major Robert J Cottle,
45, was killed by an improvised explosive device
while on patrol in Southern Afghanistan on
Wednesday, March 24, 2010.
RJ joined the Marines at age 18, and the LAPD in 1990.
His various LAPD
assignments included Hollywood Vice, Southeast Area, LAPD
Dive Team
and, most recently, SWAT. He is survived by his wife Emily
and 9 month
old daughter Kaila. The LAPD established a trust fund for them.
Wednesday, 23 June 2010
"RJ" Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
__________________________________________________
To tired to finish pulling my pants up!!
Tuesday, 22 June 2010
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees Let trailing knee gently kiss the ground on each lunge.
__________________________________________________________
Monday, 21 June 2010
Rest Day
______________________________________________________
Friday, 18 June 2010
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
________________________________________________
Wednesday, 16 June 2010
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
__________________________________________________
As you can see, I finally got everything working
correctly. Sorry it took so long.
Monday, 14 June 2010
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
I will not be there today. If you are unfamiliar with cleans and no other trainer is there, sub the
cleans with pull-ups and run 400m (2.5 laps) in- between each set of reps.
______________________________________________________
Tuesday, 8 June 2010
Northwest Regional Event 4
For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood
You can sub pull-ups or bring in a towel and do
towel pull-ups for the rope climb.
_________________________________________________
Monday, 7 June 2010
South Central Regional Event 4
For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters
_________________________________________________
Sunday, 6 June 2010
Northeast Regional Event 1
Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups
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