Wednesday 31st October

3 Rounds for time:

Run 400m

21 SDHP

15 Single leg squats (each leg)

9 Pushups

Tuesday 30th October

REST DAY

Monday 29th October

With a continuously running clock do

one pull-up the first minute,

two pull-ups the second minute,

three pull-ups the third minute...

continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments.

Sunday 28th October

For time:

50 Ring Dips

Run 400 meters

50 Push-ups

Run 400 meters

50 Handstand push-ups

Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

Saturday 27th October

1/2 Murph with a twist
For time:
Run 800m
25 Burpees
50 Pullups
75 Pushups
150 Squats
Run 800m
If you have a 10lb weight vest, wear it

Friday 26th October

REST DAY

Thursday 25th October

For Time:

Dumbbell "Koala" Bear

Using a pair of dumbbell equalling 25% of your body weight

1 Pushup

1 Single arm row from plank, each arm

10 Thrusters

2 Pushups

2 Single arm rows from plank, each arm

10 Thrusters

3 Pushups

3 Single arm rows from plank, each arm

10 Thruster

Continue increasing by one each time till you reach 10 pushups and rows each arm finish off with 10 thrusters

Wednesday 24th October

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups



Start Pullups within 30 seconds of final press.


Rest 3 minutes between rounds


Post reps and weight for both exercises in all rounds.

Tuesday 23rd October

For time:

Run 600m

Row 500m

50 Double unders

Run 600m

Post time to comments

Monday 22nd October

REST DAY

Sunday 21st October

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post total to comments.

Saturday 20th October

For time:
100 Flurpees

Friday 19th October

Run 10km

Thursday 18th October

REST DAY

Wednesday 17th October

For time:

Swim 50m

10 Pushups

21 KB swings

Swim 50m

20 Pushups

15 KB swings

Swim 50m

30 Pushups

9 KB swings

Post time to comments

Tuesday 16th October

"Nancy"

For time:

5 Rounds

400m Run

15 Over Head Squats (96/65lbs)

Monday 15th October

"Helen"
Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Post time to comments.

Sunday 14th October

REST DAY

Saturday 13th October

"Angie"
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Friday 12th October

"Pam"
For time
21Kettlebell swings
21 Pushups
400m Run
15 Kettlebell swings
15 Pushups
400m run
9 Kettlebell swing
9 Pushups
400m run

Thursday 11th October

Every minute on the minute of 20 minutes

5 Deadlifts

5 Hang Cleans

5 Thrusters

Use the same pair of dumbbells for each exercise. Your score is number of rounds completed on the minute = X, multiplied by weight lifted Z. If you fall behind the timer your score is X x Z plus the remaining rounds lifted Y.

OR (XxZ ) + Y = Score

Wednesday 10th October

REST DAY

Tuesday 9th October

Five rounds for time of:

50 Squats

100 Rope jumps

Post time to comments.

Monday 8th October

For time:
"Micheal"
3 Rounds
Run 800 meters
50 Back Extensions
50 Sit-ups

Sunday 7th October

For time:
30 Box Jumps
10 Pushups
1 Rope Climb
20 Box Jumps
20 Pushups
1 Rope Climb
10 Box Jumps
30 Pushups
1 Rope climb

Saturday 6th October

REST DAY

Friday 5th October

For Time:

Run 400m

21 Pushups

15 Thrusters

9 Ring Dips

Run 400m

21 pushup

15 Thrusters

9 Ring Dip

Run 400m

21 Pushups

15 Thrusters

9 Ring Dips

Run 400m

Thursday 4th October

For Time:

50 Pushups

10 KB Wind mills (5 each side)

40 Walking Lunges

20 Kettlebell Swings (10 each arm)

30 Situps

30 KB Press (15 each arm)

20 Dips

40 Single hand KB Deadlifts ( 20 each arm)

10 Burpees

50 KB squats

Post time to comments

Wednesday 3rd October

For time:

Run 400 meters

60 Wall-ball shots, 20 pound ball

30 Handstand push-ups

Run 400 meters

40 Wall-ball shots, 20 pound ball

20 Handstand push-ups

Run 400 meters

30 Wall-ball shots, 20 pound ball

15 Handstand push-ups

Run 400 meters

Post time to comments.

Tuesday 2nd October

REST DAY

Monday 1st October

Three rounds for time of:

35 Double-unders

95 pound Thrusters, 25 reps

15 Pull-ups

Post time to comments.

Sunday 30th September

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Saturday 29th September

"300"
25 Pullups
50 Deadlift 135lbs
50 Box Jumps
50 Floor wipers
50 Kettlebell Clean and Press
25 Pullups