Monday 30th July

REST DAY

Sunday 29th July

Five rounds for time of:

Run 400 meters

25 Back extensions

Saturday 28th July

Painstorm XXIV
Courtesy of CrossFit Central Scotland.

For time:
100m run
50 burpees

200m run

100 press ups

300m run

150 lunges

400m run

200 squats

300m run

150 lunges

200m run

100 press ups

100m run

50 burpees

Friday 27th July

Run or Row 5km

Thursday 26th July

REST DAY

Wednesday 25th July

"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday 24th July

Push Jerk 3-3-3-3-3-3-3

Monday 23rd July

"Helen"
Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings

12 Pull-ups

Sunday 22nd July

REST DAY

Saturday 21st July

Front Squat 5-5-5-5-5 reps

Friday 20th July

Five Rounds for time
5 Turkish Getup Right arm, 25% BW
5 Turkish Get Up Left arm, 25% BW
5 Pullups



Well done Luke CFNQ's first Muscle Ups

Thursday 19th July

For time

Complete twenty rounds of:

5 Pull-ups

10 Push-ups

15 Squats

Wednesday 18th July

REST DAY

Tuesday 17th July

Weighted pull-ups 1-1-1-1-1-1-1 reps

Monday 16th July

"Nancy"

Five Rounds for time

400 meter run
15 Overhead squat 95 lbs

Sunday 15th July

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Saturday 14th July

REST DAY

Friday 13th July

Bench Press 1-1-1-1-1-1-1

Thursday 12th July

For time:

20 Walking lunge steps

15 Pull-ups

35 Box jumps, 20 inch box

15 Double-unders

20 Ring dips

15 Knees to elbows

20 Kettlebell swings, 1.5 pood

20 Sit-ups

15 Hang squat cleans, 35 pound dumbells

20 Back extensions

20 Wall ball shots, 20 pound ball

1 Rope climb

Wednesday 11th July

Tabata Sumo deadlift high pull, 45 pound barbell

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

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 10th JULY

REST DAY

Monday 9th July

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Sunday 8th July

"Isabel"
For time:

Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed

SATURDAY 7th JULY

"Helen"

3 Rounds for time

Run 400m

21 Kettlebell swings

12 Pullups

FRIDAY 6th JULY

REST DAY

THURSDAY 5th JULY

For time:
Row 1 Km
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps ( 85lbs women)

WEDNESDAY 4th JULY

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Tuesday 3rd July

"Annie"
50-40-30-20 and10 rep rounds of:

Double-unders

Sit-ups

Monday July 2nd

REST DAY

Sunday July 1st

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Saturday 30th June

How many rounds can you complete in 20min of:

100m tyre drag

100m Sandbag carry

100m Box carry

50m walking Lung/50m sprint

Friday 29th June

"Murph"
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.