Quick Crossfit

Run 1 mi

21 Reps:
Pull Ups
Squats
Pushups
Situps
Dips

Run 1 mi

Weight Workout

21-15-9:
1 Arm Snatches
Push Press
Ab Machine

Jog

Run 5k

Weight Workout

Weight Workout

Crossfit

WOD Mod:

Run 1600m
25 Burpies
Run 1200m
30 Burpies
Run 800m

1200m cool down

Crossfit

Run 1mi

21-15-9 Reps:
400m Run
Pull Ups
Dips
Knees to Elbows

400m Run

Run 1mi

Crossfit

Jog 1 mi

10 Rounds:
5 Pull Ups
10 Push Ups
15 Squats

Jog 1 mi

Weight Workout

30 min weight workout, moving randomly from machine to machine

Intervals

6 Rounds
400m Run
Rest 30 sec

Crossfit

4 Rounds:
400m Run
10 Pull Ups
20 Push Ups
30 Squats

Crossfit Run

Run a total of 5k, toward the end:

5 Rounds:
10 push ups
Monkey Bars
10 Squats
5 chin ups

Jog

Jog 2 miles:

Heat Acclimization

Hills

10 Rounds:
100m Hill Sprint
Job back down

Weight Workout

40 lb dumb bell Power Cleans
Tri Extension Machine
Bi Extension Machine

Crossfit

Run 1 mi

4 Rounds:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
50 Jumps

Run 1 mi

Crossfit

Run 1mi

4 Rounds:
400m Run
10 Pull Ups
20 Push Ups
30 Sit Ups

Run 1mi

Jog

Run 5k

Crossfit

Run 1mi

3 Rounds:
10 Feet to Hands
20 24" Box Jumps
30 Sit Ups
40 Squats


Run 1mi

Fast Crossfit

Run 1mi
no rest
21-15-9
Pull Ups
Dips
Run 1mi

Intervals

10 Rounds:
1 Min On, 1 Min Active Rest

Avg distance ~290m

Quick Weights

3 rounds, 10 reps each:
Bench/Flys
Shoulder Press/Lateral Raises

Crossfit

Merf (no weight):

Run 1mi
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Run 1mi

Time: 34:38

Crossfit: Fight Gone Bad

Fight Gone Bad:

3 Rounds, 1 min each station:
10lb Dumbell Thrusters (sub for wall balls)
40lb Dumbell Sumo Deadlift Highpulls
Box Jumps
40lb Dumbell Push Press
Cable Rows (sub for rowing for calories)
Rest 1 min

Crossfit

Run 1 mi

6 Rounds:
Run 400m
15 Burpies

Run 1 mi

Ski

Full day of Downhill Skiing

Crossfit

Run 1 mi

3 Rounds:
800m Run
5 L Pull Ups
12 Dips

Run 1 mi

Crossfit

Run 1 mi

4 Rounds:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
50 Jump and Touch

Run 1 mi

Jog

Jog 4 mi

Weight Workout

Super Sets, Each Group 20-15-10:

40lb DB Incline Bench Press
80lb Lat Pulldowns

25lb DB Flys
25lb DB Curls, seated

Ab Machine
35lb DB Straight Leg Deadlifts

Sprints

10 Rounds
Sprint 100m
Rest 1 min

Avg time: 15.5 sec

Crossfit

Run 1mi

21-15-9
Pull Ups
Dips
Knees to Elbows
Squats

Run 1mi

Crossfit

3-3-3-3-3-3-3 40 lb DB Vertical Press
5-5-5-5-5-5-5 40 lb DB Push Press
7-7-7-7-7-7-7 40 lb DB Push Jerk

Bi and Chest 2 rounds 20 reps

Hike

Camelback Mtn
1.2 miles
2000 vertical

in about 1.5 hours

Crossfit

Run 1 mi

6 Rounds:
Run 400m
10 Burpies

Run 1 mi

Intervals

6 Rounds:
2min run (best 566m)
2min light active rest

Weight Workout

5 Rounds:
10 150lb bench press machine
10 140lb lat pull downs
10 120lb ab machine

Crossfit

Run 1 mi

5 Rounds:
Run 400m
25 Squats
10 (2 Rounds Back Ext, 3 Rounds Knees to Elbows)

Run 1 mi

Crossfit

Run 1 mi

10 Rounds:
5 Pull Ups
10 Push Ups
15 Sit Ups

Run 1 mi

Ski

Skied

Crossfit

Run 1mi

15-12-9:
95 lb Snatches
Pull Ups

15-12-9 - Knees to Elbows

Crossfit

5 Rounds:
5 135lb Power Cleans
7 55lb Kettlebell Swings
10 Leg Raises Holding a 135 lb barbell

Weights

Super Sets, 3 rounds each

Bench Press
Dumbell Flys

Shoulder Press
Lateral Raises

Preacher Curls
Standing Dumbell Curls

Hills

6 Rounds:
180m Hill Sprints

Crossfit

Run 1mi

4 Rounds:
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Squats
400m Run

Run 1mi

Jog

Jog 3 mi

Beach Workout

10-20-20 Pull Ups, Swim

Crossfit

Run 1 mi

4 Rounds:
7 Pull Ups
11 Dips
400m Run

Run 1 mi

Olympics

With a 95 lb bar

10 Snatches
10 Pull Ups
10 Cleans
10 Pull Ups
10 Power Cleans and Push Press
10 Pull Ups

Weights

2 Rounds

10 - 150 lb Bench Machine
10 - 40 lb dumbell military press

Crossfit

4 Rounds:
10 40 lb DB Clean and Push Press
20 Sit Ups
10 Bench Press Machine, 135 lbs
20 Lateral over the Box Jumps

Crossfit and Jog

Run 1 mi

21-15-9
Pull Ups
Burpies

Run 2 mi

Intervals

9 Rounds:
1 min run
1 min rest, walking

Crossfit

Jog 2 mi

4 Rounds:
10 Pull Ups
20 Push Ups
30 Sit Ups
30 Box Jumps

(Prospect Park)