CrossFit Mamas

Friday 03.02.12

2012-03-02T00:00:00.000-08:00

squats- 50/30/15/10
push-ups- 20/15/10/5
sit-ups- 30/25/20/15
lunges-20/16/12/8

*This means do 50 squats, 20 push-ups, 30 sit-ups, 20 lunges, then start back with 30 squats, 15 push-ups, and so on...

Compare to 08.18.11

"Tried doing a workout with my kids in the gym thinking they would go play by themselves."
- Russell Berger

Thursday 03.01.12

2012-03-01T00:00:00.000-08:00

3 rounds for time of:
Run 300 meters
20 Wall ball shots
10 Push-ups

Wednesday 02.29.12

2012-02-29T00:00:00.000-08:00

Complete as many rounds as possible in 25 minutes of:
11 Push-ups
12 Deadlifts, 30 lbs
13 Sit-ups

Austin Texas Fittest Games

Tuesday 02.25.12

2012-02-28T00:00:00.000-08:00

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Compare to 5.5.11 and 9.15.11

Monday 02.27.12

2012-02-27T00:00:00.000-08:00

Crossfit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

*Sorry Mamas......let's just get it done! I am going to do this one too! Back on the horse! :)

Friday 02.24.12

2012-02-24T00:00:00.000-08:00

10 rounds for time of:
sprint 100 meters
10 squats
sprint 100 meters
10 Burpees
Rest 30 seconds

Compare to 08.17.11
*so funny to see all of our comments from this WOD last August!

Thursday 02.23.12

2012-02-23T00:00:00.000-08:00

7 rounds for time of:
5 Knees to elbows
10 Wallball shots
15 Kettlebell swings, 15lbs
20 Jump rope or Jump jacks

Keep pushing!! :)

Wednesday 02.22.12

2012-02-22T00:00:00.000-08:00

21-15-9 reps for time of:
Power clean, 25-30lbs
Thrusters, 25-30lbs
Sit-ups

"I'm a single mom of three and a breast cancer survivor. My girls are my inspiration!"
- Gordana Jakopcevic, photoshop composite with Jordan, Ashley and Taya.

Tuesday 02.21.12

2012-02-21T00:00:00.000-08:00

8 rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Jump rope or Jump jacks
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

*for the sprints, you are doing a 5 yard run back and forth 5 times for a total of 25 yards per round.

Monday 02.20.12

2012-02-20T00:00:00.000-08:00

"Angie"

For time:
100 Lunges (50 each side)
100 Push-ups
100 Sit-ups
100 Squats

Friday 02.17.12

2012-02-17T00:00:00.000-08:00

"Lindsay"

For time:
Run 2K
50 Wall-ball shots
Run 1K
35 Wall-ball shots
Run 500 meters
20 Wall-ball shots

Happy Birthday Linds!

Thursday 02.16.12

2012-02-16T00:00:00.000-08:00

5 rounds for time of:
Run 800 meters
9 Push-ups

Wednesday 02.15.12

2012-02-15T00:00:00.000-08:00

5 rounds for time of:
Run 600 meters
15 Squat clean thrusters

Tuesday 02.14.12

2012-02-14T00:00:00.000-08:00

"Love It"

5 rounds for time of:
Run 400 meters
21 Deadlifts, 30-40lbs

Happy Valentine's Day Mamas!

I miss WODing with you! This is killing me.

Monday 02.13.12

2012-02-13T00:00:00.000-08:00

Complete as many rounds as possible in 15 minutes of:
7 Push press, 20-25lbs
10 Overhead squats, 20-30lbs
15 Sit-ups

Friday 02.10.12

2012-02-10T00:00:00.000-08:00

Complete as many rounds as possible in 12 minutes of:
12 Box Jumps, 18 inch box
6 Thrusters, 20-25lbs
6 Bar-facing burpees

*just lay a broomstick on the ground and jump over with both feet.

Thursday 02.09.12

2012-02-09T00:00:00.000-08:00

3 rounds for time of:
10 Deadlifts. 30-40lbs
50 Jump ropes or jump jacks

Wednesday 02.08.12

2012-02-08T00:00:00.000-08:00

For time:
30 Push-ups
40 Walking lunges
50 Kettlebell swings, 15-20lbs
60 Sit-ups
70 Burpees

Motivation ;)

Tuesday 02.07.12

2012-02-07T00:00:00.000-08:00

5 rounds for time of:
20Sit-ups
20 Sumo-deadlift high-pulls, 15-20lbs

Ellinor Andersson, Goteborg, Sweden

Monday 02.06.12

2012-02-06T00:00:00.000-08:00

5 rounds for time of:
12 Deadlifts, 25-30lbs
20 Push-ups
12 Power snatchs, 20-25lbs
20 Knees to elbows

Friday 02.03.12

2012-02-03T00:00:00.000-08:00

For time:
50 Front squats, 20-30lbs
5 Burpees
40 Front squats, 20-30lbs
4 Burpees
30 Front squats, 20-30lbs
3 Burpees
20 Front squats, 20-30lbs
2 Burpees
10 Front squats, 20-30lbs
1 Burpee

Guys:
increase to 75lb Front squat

Thursday 02.02.12

2012-02-02T00:00:00.000-08:00

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

CrossFit Park City

Wednesday 02.01.12

2012-02-01T00:00:00.000-08:00

7 rounds for time of:
7 Front squats, 10-20lbs
7 Push ups

CrossFit Virginia Beach

Guys:

Seven rounds for time of:

7 Front squats, 165lbs

7 Chest-to-bar pull-ups

Tuesday 01.31.12

2012-01-31T00:00:00.000-08:00

7 rounds for time of:
7 Deadlifts, 30-40lbs
7 Knees to elbows

Guys:
Seven rounds for time of:
7Deadlifts, 225lbs
7 L-pull-ups
(from Crossfit.com)

Monday 01.30.12

2012-01-30T00:00:00.000-08:00

3 rounds for time of:
15 thrusters (5- 10lb dumbbells)
30 sit-ups

Friday 01.27.12

2012-01-27T00:00:00.000-08:00

With a continuously running clock, do one sit-up and one push-up the first minute, two sit-ups and two push-ups the second minute, three sit-ups and three push-ups the third minute... continuing as long as you are able.
When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able. For example, if you are on minute 6 and you do your 6 sit-ups but only get to 4 push ups and then minute 7 starts, you just start over and do your 7 sit-ups without the push-ups until you can no longer do the push-ups required within the minute.
Use as many sets in any order each minute as needed. So switch it up within the minute if you want/need to.
The WOD is over when you keel over. ;)

Post number of minutes successfully completed for each exercise to comments. Their sum is your score. For example: 15 minutes- push-ups + 20 minutes sit-ups = 35

Compare to 08.15.12 (41)

Thursday 01.26.12

2012-01-26T00:00:00.000-08:00

As many rounds in 12 minutes of:
400 meter run
5 deadlifts (15-20lb dumbbells)

Compare to 08.11.11 (Completed 4 rounds)

Wednesday 01.25.12

2012-01-25T00:00:00.000-08:00

8 rounds for time of:
5 front squats (10-15lb dumbbells)
10 push-ups
20 sit-ups

Compare to 08.12.11 (10:15)

Tuesday 01.24.12

2012-01-24T00:00:00.000-08:00

3 rounds for time of:
Run 500 meters
30 Thrusters, 10-20lbs
15 Push-ups

Monday 01.23.12

2012-01-23T00:00:00.000-08:00

21-15-9 reps of:
20-30lb Clean
Tricep dips

*So, I am going under the knife today for some long overdue repair work (4 pregnancies and nursing for 4 years can cause damage no exercise program can correct) so I will be MIA from the WODs for 4-6 weeks. They will still be posted and I will be keeping up with what everyone is doing, which will kill me, and be looking forward to joining all of you again. It is going to be hard for me to do nothing for a month but I am going to do what it takes to heal properly. Just keep moving forward. :)

Friday 01.20.12

2012-01-20T00:00:00.000-08:00

"Cesca"

Run 5K

Happy Birthday Cesca!

Thurday 01.19.12

2012-01-19T00:00:00.000-08:00

5 rounds for time of:
12 Wallball shots
12 Knees-to-elbows

Wednesday 01.18.12

2012-01-18T00:00:00.000-08:00

"Tabata This!"

Tabata Burpees
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata Lunge

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.

Tuesday 01.17.12

2012-01-17T00:00:00.000-08:00

For time:
50 Box jump
50 Jump jacks
50 Kettlebell swings, 15 lbs
50 Walking lunges
50 Knees to elbows
50 Push press, 10-20lbs
50 Back extensions
50 Wall ball shots
50 Sit-ups
50 Jump rope

Monday 01.16.12

2012-01-16T00:00:00.000-08:00

Complete as many rounds in twenty minutes as you can of:
2 Push-ups
4 Sit-ups
8 Kettle bell swings, 15lbs

Friday 01.13.12

2012-01-13T00:00:00.000-08:00

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

Thursday 01.12.12

2012-01-12T00:00:00.000-08:00

3 rounds for time of:
20 front squats (5- 10lb dumbbells)
20 push-ups
30 sit-ups
20 leg lifts

Compare to 08.09.11 (8:44)

Wednesday 01.11.12

2012-01-11T00:00:00.000-08:00

10 rounds for time of:
15 Deadlifts, 20-30lbs
15 Sit-ups

Tuesday 01.10.12

2012-01-10T00:00:00.000-08:00

5 rounds for time of:
Run 400 meters
30 Box jump
30 Wall ball shots

Monday 01.09.12

2012-01-09T00:00:00.000-08:00

Complete as many rounds in 20 minutes as you can of:
5 Push-ups
10 One legged squats, alternating each round
15 Sit-ups

Friday 01.06.12

2012-01-06T00:00:00.000-08:00

10 push-ups
20 wall ball shots
30 knees to elbows
40 power clean (10- 20lbs)
50 sit-ups (or burpees if you feel hard core)
60 sumo-deadlift high-pull (15-20lbs)

Compare to 08.08.11 (7:56)

Thursday 01.05.12

2012-01-05T00:00:00.000-08:00

3 rounds, 21-15- and 9 reps, for time of:
Thrusters, 10-20lbs
Sit-ups

Wednesday 01.04.12

2012-01-04T00:00:00.000-08:00

Complete as many rounds as possible in 20 minutes of:
10 Push-ups
5 Deadlifts, 20-30lbs
8 Push press, 10-20lbs

Tuesday 01.03.12

2012-01-03T00:00:00.000-08:00

For time:
Run 2 miles
Rest 2 minutes
20 Squat clean, 20-30lbs
20 Box jumps
20 Walking lunges
20 Box jumps
20 Squat cleans, 20-30lbs
Rest 2 minutes
Run 2 miles

Brutal!

Monday 01.02.12

2012-01-02T00:00:00.000-08:00

3 rounds for time of:
Run 800 meters
20 Sit-ups
12 Thrusters, 10-20lbs

Friday 12.30.11

2011-12-30T00:00:00.000-08:00

For time:
10 Pull-ups (do your best- get assistance)
100 Push press, 10-20lbs
Run 1000 meters

Thursday 12.29.11

2011-12-29T00:00:00.000-08:00

For time:
Run 1000 meters
100 Push-ups
10 Snatch, 10-20lbs

Wednesday 12.28.11

2011-12-28T00:00:00.000-08:00

21-15-9 reps for time of:
Dumbbell squat clean, 10-20lbs
Sit-ups

Tuesday 12.27.11

2011-12-27T00:00:00.000-08:00

5 rounds for time of:
9 Deadlifts, 20-30lbs
6 Hang power snatch. 10-20lbs
3 Overhead squats, 10-20lbs

Monday 12.26.11

2011-12-26T00:00:00.000-08:00

Complete as many rounds as possible in 20 minutes of:
18 Box jumps
15 Knees to elbows
12 Push-ups

Friday 12.23.11

2011-12-23T00:00:00.000-08:00

6 rounds of:
400 meter run
10 burpees

Compare to 08.05.11 (22:34)

Merry Christmas to all my Mamas!

Thursday 12.22.11

2011-12-22T00:00:00.001-08:00

"Jodie"

20 leg lifts
30 wall ball shots
20 knees to elbows
30 box jumps
20 sumo-deadlift high-pull (10-20lbs)
30 burpees
20 shoulder press (5-10lbs)
40 walking lunges

Compare to 08.03.11 (11:39)

Wednesday 12.21.11

2011-12-21T00:00:00.000-08:00

5 rounds for time of:
20 Push-ups
30 Kettlebell swings, 10-15lbs
40 Jump rope or jacks

Tuesday 12.20.11

2011-12-20T00:00:00.000-08:00

As many rounds in 20 minutes of:
Run 400 meters
7 push-ups

Compare to 08.01.11 (7 rounds)

Monday 12.19.11

2011-12-19T00:00:00.000-08:00

5 knees to elbows
10 dead lifts (20- 30lbs)
15 sit-ups
50 jump jacks
5 knees to elbows
10 dead lifts (20- 30lbs)
15 sit-ups
100 jump jacks
5 knees to elbows
10 dead lifts (20- 30lbs)
15 sit-ups
150 jump jacks
5 knees to elbows
10 dead lifts (20- 30lbs)
15 sit-ups
200 jump jacks

Compare to 08.02.11 (14:41)

Friday 12.16.11

2011-12-16T00:00:00.000-08:00

3 rounds for time of:
7 Push-ups
21 Dumbbell thrusters, 5-10lbs

Happy Anniversary to me today!

11 years married to my best friend and loving every single day!

Thursday 12.15.11

2011-12-15T00:00:00.000-08:00

Run 800 meters
50 squats
Run 800 meters
50 sit-ups
Run 800 meters

Compare to 06.27.11 (18:37)

Wednesday 12.14.11

2011-12-14T09:35:00.000-08:00

3 rounds of:
100 ft walking lunge
50 squats
25 back extensions

Compare to 04.22.11 (12:42) and 06.22.11 (10:50)

Tuesday 12.13.11

2011-12-13T00:00:00.000-08:00

3 rounds for time of:
15 Dumbbell squat snatch, right arm, 5-10lbs
15 Sit-ups
15 Dumbbell squat snatch, left arm, 5-10lbs
15 Knees to elbows

Monday 12.12.11

2011-12-12T00:00:00.000-08:00

3 rounds of:
20 overhead squats, 5-10lb dumbbells
50 jumping jacks

Compare to 06.21.11 (4:20)

Friday 12.09.11

2011-12-09T00:00:00.000-08:00

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 Deadlifts, 30-50lbs

Thursday 12.08.11

2011-12-08T14:15:00.000-08:00

5 rounds of:
15 push-ups
40 sit-ups
50 squats

Compare to 06.20.11 (21:00)

* Sorry this is late Mamas. I had a rough night last night (didn't get to sleep unitl 5:30am)!!

Wednesday 12.07.11

2011-12-07T00:00:00.000-08:00

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 18" box
10 Sumo-deadlift high-pull, 15-30lbs
10 Thrusters, 10-20lbs
Rest 1 minute

burpee box jumps

Tuesday 12.06.11

2011-12-06T00:00:00.000-08:00

70 burpees
60 sit-ups
50 kettle bell swings (10-20lb dumbbell)
40 push-ups
30 squats

Compare to 04.21.11 (17:04) and 06.14.11 (16:58)

"People in distress depend on the readiness of the United States Coast Guard.

CrossFit keeps me mentally and physically prepared to respond to those in need."
- Cameron Cullen

I love my USCG Helicopter Rescue Swimmer!

Monday 12.05.11

2011-12-05T00:00:00.000-08:00

Mama "Eva"

5 rounds for time of:
Run 800 meters
15 Kettlebell swings, 15-30lbs
15 Push-ups

Friday 12.02.11

2011-12-02T00:00:00.000-08:00

32 rounds, 20 seconds on, 10 seconds rest:
8 rounds- back extensions
8 rounds push-ups
8 rounds sit-ups
8 rounds squats

Compare to 04.25.11
be-121, pu-91, su-75, sq-123

Compare to 06.17.11

be-170, pu- 92, su-94, sq-150

Thursday 12.01.11

2011-12-01T00:00:00.000-08:00

As many rounds in 12 minutes of:
5 push-ups
10 wall ball shots
15 sit-ups

Compare to 05.10.11 (6 rounds) and 06.16.11 (8 rounds)

Wednesday 11.30.11

2011-11-30T00:00:00.000-08:00

15 thrusters (10lbs)
15 burpess
15 thrusters
15 leg lifts
15 thrusters
15 sit-ups
15 thrusters
15 push-ups
15 thrusters
15 burpees

Compare to 05.19.11 (8:43) 06.15.11 (8:38)

Tuesday 11.29.11

2011-11-29T00:00:00.000-08:00

50 jump jacks
50 push-ups
50 jump jacks
50 sit-ups
50 jump jacks
50 squats
50 jump jacks
50 back extensions

Compare to 04.19.11 (9:58) and 06.13.11 (7:57)

Monday 11.28.11

2011-11-28T00:00:00.000-08:00

Run 10K

Wow..... straight out the gate! Just like that?

Can I do this?!

.....guess we'll find out!

Friday 11.25.11

2011-11-25T00:00:00.000-08:00

"Black Friday"

3 rounds for reps of:
5-10lb Dumbbell squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
20-40lb Deadlifts, 1 minute
Burpees, 1 minute
Sit-ups, 1 minute
Rest 1 minute

Yesterday we gobble, gobbled..... today we sweat and grovel!

Thursday 11.24.11

2011-11-24T00:00:00.000-08:00

Happy Thanksgiving!

3 rounds of:
Turkey, 15-20lbs
Stuffing
Rolls with butter
Mashed potatoes
Gravy
Cranberry sauce
Brussel sprouts
Apple pie
Pumpkin pie
Deviled eggs
Chubby apple dip
10 meter run to the couch for football and a nap

We aren't WODing today... are you kidding!?!
Have a great holiday. :)

Wednesday 11.23.11

2011-11-23T00:00:00.000-08:00

For time:
100 Burpees

(oh crap!)

Tuesday 11.22.11

2011-11-22T00:00:00.000-08:00

3 rounds, 15-12-and 9 reps, for time of:
10-20 lb Thrusters
Walking lunges
Push-ups

Monday 11.21.11

2011-11-21T00:00:00.000-08:00

"Jenni"

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

Happy Birthday to me (yesterday)!

Friday 11.18.11

2011-11-18T00:00:00.000-08:00

21-18-15-12-9-6-3 reps of:
sit-ups
squats

Compare to 06.12.11

"Been CrossFitting for 2 years. We are 120 miles from the closest CrossFit gym so we make do at the house in Oklahoma. Two years ago my wife, Susie, could not walk up stairs without breathing hard. Now she runs hills, WODs, does pull-ups, air squats like a machine, O-lifts, and overhead squats"
- Mark Eaton

Thursday 11.17.11

2011-11-17T00:00:00.000-08:00

10 push-ups
15 dead lifts (15lb dumbbells)
25 box jumps
50 sit-ups
100 wall ball shots
200 jump jacks
400 meter run

Compare to 06.11.11 and 05.04.11
*I got 15:20 in June beating my May time by 3 mintues (18:20).... can't wait to see what my time will be today!

"I am deployed to Afghanistan with a group of CrossFitters and we have been doing Hero WODs every Saturday, it is sort of our tradition. Today on Veteran's Day was Murph, complete with body armor."

- Jessica D Wright

Wednesday 11.16.11

2011-11-16T00:00:00.000-08:00

3 rounds for time of:
Run 800 meters
Rest 2 minutes

**Note to Mamas: leave your birth date in your comments and I will create a special WOD in your name on your birthday!! :)

Tuesday 11.15.11

2011-11-15T00:00:00.000-08:00

"Murph"
(Mamas style)

For time:
1 mile Run
100 Push-ups
200 Sit-ups
300 Squats
1 mile Run

Partition the push-ups, sit-ups, and squats as needed. Start and finish with a mile run.

Don't quit Mamas! Even if you need a minute break.... take it and then continue.

Monday 11.14.11

2011-11-14T00:00:00.000-08:00

For time:
Run 500 meters
50 Box jumps
50 Push-ups
50 Sit-ups
50 Kettle bell swings, 10-20lbs
50 Back extensions
50 Dips
20 Burpees

Friday 11.11.11

2011-11-11T00:00:00.000-08:00

5 rounds of:
11 sit-ups
11 push-ups
11 jump jacks
11 squats
11 leg lifts
11sumo deadlift high pull, 15-30lbs
11 back extensions
11 walking lunge
11 wall ball
11 push press, 10-20lbs
11 kettle bell swings, 15-30lbs

Thursday 11.10.11

2011-11-10T00:00:00.000-08:00

21 dead lifts, 30-60lbs
21 push press, 10-20lbs
50 squats
15 dead lifts
15 push press
50 squats
9 dead lifts
9 push press

Compare to 06.10.11

Wednesday 11.09.11

2011-11-09T00:00:00.000-08:00

Run 300 meters
20 Push press, 10-30lbs
Run 300 meters
15 Push press, 10-30lbs
Run 300 meters
10 Push press, 10-30lbs
Run 300 meters
5 Push press, 10-30lbs

Tuesday 11.08.11

2011-11-08T00:00:00.000-08:00

5 rounds for time of:
10 Burpees
10 Knees to bar
21 Walking lunge steps with 5-10lb dumbbells held overhead
Run 400 meters

Monday 11.07.11

2011-11-07T00:00:00.000-08:00

3 rounds for time of:
30 Wall ball shots
30 Squat snatches, 10-30lbs

Friday 11.04.11

2011-11-04T00:00:00.000-07:00

For time:
25 sit-ups
1 pull-up
20 sit-ups
2 pull-ups
15 sit-ups
3 pull-ups
10 sit-ups
4 pull-ups
5 sit-ups
5 pull-ups

Don't worry Mamas. I can't do a pull up either..... but I never will if I don't try every once in a while. So do your best, use a chair or a husband to assist your attempts and go slow on the way down. If you don't have a pull-up bar yet, sub for push-ups (which, after the 100 we did yesterday, are not going to be fun). I am going to try for the pull-ups......someday I will get one on my own!

Thursday 11.03.11

2011-11-03T00:00:00.000-07:00

100 girly push-ups
100 kettle bell swings (15lbs)
100 jump jacks
100 squats

Compare to 06.07.11

Wednesday 11.02.11

2011-11-02T00:00:00.000-07:00

2011 CrossFit Games Regional: Workout 6

100 sit-ups
30 burpees
40 kettle bell swings (30lb dumbbell)
50 knees to elbows
100 ft walking lunge
150 ft sprint

Compare to 06.06.11

Tuesday 11.01.11

2011-11-01T00:00:00.000-07:00

Run 800 meters
50 squats
Run 800 meters
50 sit-ups
Run 800 meters

Compare to 06.27.11

Monday 10.31.11

2011-10-31T00:00:00.000-07:00

"Slayer"

3 rounds for time of:
15 Overhead squats, 10-30lbs
15 Push-ups
15 Jump lunges
15 Knees to elbows
15 Hang clean, 10-30lbs
15 Back extensions

Friday 10.28.11

2011-10-28T00:00:00.000-07:00

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are back extensions, 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.

Post total reps from all 32 intervals to comments.

Thursday 10.27.11

2011-10-27T00:00:00.000-07:00

"Tabata Fight Gone Bad"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball, 10 ft target. (Reps)
Sumo deadlift high-pull, 20-40 pounds (Reps)
Box Jump (Reps)
Push-press 10-20 pounds (Reps)

There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.

Got to love the CrossFit Daddys!

"My two month old son woke up in the middle of the workout

so I loaded him into the baby bag and kept going."
- Chad Miller

(way to make it all macho by calling it a "baby bag" instead of a Bjorn! Ha ha.)

Wednesday 10.26.11

2011-10-26T00:00:00.000-07:00

Revenge of the Burpees

50 sit-ups
10 burpees
40 sit-ups
20 burpees
30 sit-ups
30 burpees
20 sit-ups
40 burpees
10 sit-ups
50 burpees

....Heaven help us.

Compare to 05.31.11

Tuesday 10.25.11

2011-10-25T00:00:00.000-07:00

3 rounds of:
20 jump jacks
30 push-ups
40 sit-ups
50 squats

Compare to 05.27.11

Monday 10.24.11

2011-10-24T00:00:00.000-07:00

10 rounds for time of:
3 Boy push-ups
6 Deadlifts, 20-60lbs
12 Sit-ups
24 Jump rope or jacks

Friday 10.21.11

2011-10-21T00:00:00.000-07:00

5 rounds of:
20 sit-ups
20 squats

Compare to 05.26.11

Thursday 10.20.11

2011-10-20T00:00:00.000-07:00

10 rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Wednesday 10.19.11

2011-10-19T00:00:00.000-07:00

3 rounds for time of:
10 Overhead squats (10-30lbs)
50 Jump jacks or jump rope

Tuesday 10.18.11

2011-10-18T00:00:00.000-07:00

5 rounds of:
40 jump jacks
30 box jumps
20 kettle bell swings (20lb dumbbell)

Compare to 05.24.11

Monday 10.17.11

2011-10-17T00:00:00.000-07:00

5 rounds for time of:
Run 200 meters
20 Shoulder press (10-20lbs)
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats