JournalArchive for January, 2010
“BRAINIAC”
January 30th, 2010 | Author: Jess
1. With a partner, one does 62 wall balls (20/14#) while the other hangs from the pullup bar. If partner drops from the pullup bar, person doing wall balls must stop until the other is back up on the bar. Each bar drop results in 5 burpees for both partners. Then the exercise rolls are switched and repeated by the other.
(In 1962, Two members of the Flying Wallendas high-wire act were killed when their seven-person pyramid collapsed during a performance in Detroit.)
2. One partner must answer 50 math addition questions as the other holds a handstand against a wall. If partner must come down from the handstand hold, the answering of the math questions must be paused. Each fall from the hold results in 5 burpees for both partners. In addition, each math question that is answered incorrectly results in the addition of 10 seconds to the team’s final time.
3. One partner executes 79 ball slams while the other does the pullup bar hang again. Same rules apply. Each drop equals 5 burpees for both members.
(1979 The civilian government of Iran announced it had decided to allow Ayatollah Khomeini to return from exile in France.)
4. One member must write down the 50 United States while the other holds a handstand. Same rules apply and 10 seconds added to the final time for each state that is incorrect or missing.
5. One partner does 72 Medicine ball thrusters as the other hangs from the pullup bar.
(1972 Thirteen Roman Catholic civil rights marchers were shot to death by British soldiers in Northern Ireland on what became known as “Bloody Sunday.”)
*Scores not posted in an attempt to save embarrassment to the educational system 
!
“MAXXI”
January 29th, 2010 | Author: Jess
3 SUCCESSFUL LIFTS FOR EACH OF THE FOLLOWING EXERCISES (CAN HAVE 1 FAILED ATTEMPT)
- TURKISH GETUP
- POWER CLEAN
- DEADLIFT
*SCORES BASED ON TOTAL LIFTS MADE AND RECORDED MAX WEIGHT FROM EACH EXERCISE
*THIS WORKOUT WAS DEDICATED TO MR. ADAM AND EILEEN’S LONG TIME PETS WHO RECENTLY PASSED AWAY
“FILTHY 50″
January 28th, 2010 | Author: Jess
50 BOX JUMPS
50 SWINGS (30/20#)
50 PULLUPS
50 LUNGES
50 CHINNIES
50 PUSH PRESSES (75/55#)
50 BACK EXTENSIONS
50 WALL BALLS (18/14#)
50 BURPEES
50 TUCK JUMPS
FOR TIME
**HAPPY BIRTHDAY IVONNE!!**
“BUTTERCUP”
January 27th, 2010 | Author: Jess
100 JUMP ROPES
10 FRONT SQUATS (75/45#)
10 PUSH PRESSES
10 THRUSTERS
10 SUMO HIGH PULLS
5 ROUNDS FOR TIME
**HAPPY BIRTHDAY BUTTERCUP FOSTER!!**
“GREAT BALLS OF SPARTA”
January 26th, 2010 | Author: Jess
50 WALL BALLS
50 WIPERS (135/95#)
400M RUN
3 ROUNDS FOR TIME
*HAPPY BIRTHDAY PETRA!*
“RUNNING 800″
January 25th, 2010 | Author: Jess
800M RUN
100 PULLUPS
800M RUN
100 SQUATS
800M RUN
100 PUSHUPS
FOR TIME
“B & H”
January 23rd, 2010 | Author: Jess
WITH A PARTNER, COMPLETE THE FOLLOWING FIVE 21-15-9 WORKOUTS. EACH PERSON COMPLETES THE 21 REPS OF THE EXERCISE BEFORE MOVING TO THE 15 REPS, THEN 9. (BOTH PEOPLE ARE COMPLETING ALL THE REPS OF ALL THE WORKOUTS)
1. “DIANE” – DEADLIFTS (225/135#) & HANDTAND PUSHUPS
2. “ELIZABETH” – CLEANS (135/95#) & DIPS
3. “FRAN” – THRUSTERS (95/75#) & PULLUPS
4. “J.T” – DIPS & HANDSTAND PUSHUPS
5. “GORILLA” – BEAR CRAWLS & BROAD JUMPS (9-6-3)
FOR TIME
“F.U.C.T” (FUNCTIONAL UNDERSTANDING of CROSSFIT TRAINING)
January 22nd, 2010 | Author: Jess
1 MINUTE MAX SQUATS
1 MINUTE REST
10 ROUNDS FOR MAX REPS
“FATHER TIME”
January 20th, 2010 | Author: Jess
800M RUN
10 DB PUSH PRESSES (30/20#)
20 OVERHEAD SQUATS (75/55#)
30 PULLUPS
40 TUCK JUMPS
50 BROAD JUMPS
200M RUN
50 BROAD JUMPS
40 TUCK JUMPS
30 PULLUPS
20 OVERHEAD SQUATS
10 PUSH PRESSES
800M RUN
FOR TIME
