10-11-10 Circuit

Circuit consisting of 5 sets of the following exercises:
Each set should be done as fast as possible with about 1 min rest between sets.
5 - cleans 110#
5 - push jerks 110#
5 - pulls ups
5 box jumps

we did 8 reps the first two sets and then went down to 5 for the last three.

10-6-10 Crossfit Football circuit

Got this from http://www.crossfitfootball.com/ but we changed the ring dips to regular dips with more reps since we don't have rings.
Total workout time for us was 8:55.
5 sets for time of the following circuit with about 1 minute rest between sets.
8 - hand stand push ups
8 - L - pull ups
15 -  dips
8 - decline push ups

9-28-10 Quick Circuit for those with little time

33 push ups
10 box jumps
400 meter run

3 - sets for time with 1 minute rest between each.
This took about 8 minutes of total work out time.

We added some planks at the end, 2 sets of 30 seconds each of flat, left, right.

9-27-10 Pullup, pushup, squat thrust circuit

8 Pull ups
24 decline push ups
10 kettle bell squat thrusts -

5 sets for time with 3 minute rest between each.
Our total work out time was 8:20 for this one. We did 3 sets of 50lb and 2 sets of 35lb kettle bell.

9-22-10 Crossfit circuit

This was supposed to be with 275 lb deadlift and for 30 minutes.
We went with 225 lb and did 20 minutes to try it for our first time.
This was very tough at 225 lb.
The workout is to do as many sets of the following circuit as you can in 20 minutes:
225 lb deadlift
13 box jumps
9 push ups

We got 14 sets in 20 minutes. Ouch.

9-20-10

This one is similar to our first video posting but adding hand stand push ups.
Tire flip, Tire Pull, 10 hand stand push ups, 5 man makers, 10 right and 10 left sledge hammers on tire for time with a 3 minute rest between each.
Doing the hand stand push ups last definitely makes them harder.
I did them after the tire flip and my first round time was about 2:47.
Shane ended with them and it added about 30 sec.

9-15-10 Crossfit "fran"

Tried to do "Fran" today for the first time.
Sucked!
21 - 15 - 9 reps for time.
Thrusters with 50# kettle bells instead of barbell and pull-ups.
We did it in about 11:30. No video this time as it would have been painful to watch.
Crazy to think people can do this in only a few minutes.
I feel old.

http://www.crossfit.com/cf-info/excercise.html#Girls