10.31.07 - Trick ‘R Treat

3 rounds of:
Sumo Deadlift High Pull x 1 minute (See link for video demo)(Guys use 75 lb, Gals use 55 lb)
Jump Pull-ups x 1 minute
KB Swings x 1 minute (Guys use 16 kg KB or 35 lb DB, Gals use 12 kg KB or 25 lb DB)
Burpees x 1 minute
Rower x 1 minute
Rest x 1 minute

Clock runs continuously throughout the workout. Record your reps per round for each exercise except the Rower where you record the calories burned.

10.29.07 - Helen

3 rounds of:

Run 400M (Long Hallway Down and Back or 1/4 mile on treadmill)
Heavy KB Swings x 21 reps (Guys use 24 kg or 55 lb DB, Gals use 16 kg or 35 lb DB)
Pull-ups or Jump Pull-ups x 12

Scale KB/DB Swings as needed.

10.27.07 - Core Running

3 rounds of:
800M Run (or 0.497096954 miles, or 874.890639 yards, or 31,496.063 inches)
30 Back Extensions (Click this link for a video demonstration)
30 Knees to Elbows (Click this link for a video demonstration)

10.24.07 - Sprint Joggers

10 Rounds or Max Rounds in 25 minutes of:

Jog 200M (Long Hallway Down & Back)
SPRINT!! 100M (1 Length of Long Hallway)

10.22.07 - Classic Push vs. Pull Matchup

Jumping Pull-ups x 50
Ring Dips x 10
Jumping Pull-ups x 40
Ring Dips x 20
Jumping Pull-ups x 30
Ring Dips x 30
Jumping Pull-ups x 20
Ring Dips x 40
Jumping Pull-ups x 10
Ring Dips x 50

Scale as needed. Assisted Ring Dips, Ring Dips with feet on box, Bar Dips, Bench Dips, etc can be substituted for straight up Ring Dips.

10.20.07 - Saturday Morning Mixer

3 rounds for time of:
Box Jumps
Push Press (Guys use 45 lb bar, Gals use 30 lb bar)
Sit ups
Dynamax (Med Ball) Cleans (Guys use 20 lb ball, Gals use 14 lb ball)
Kettlebell Swings (Guys use 16 kg KB, Gals use 12 kg or 8 kg KB)
Knees to Elbows (Can be performed as Jumping Knees to Elbows)

Do 50 reps of each exercise the first round, 30 reps of each the second round, and 10 reps of each the third round.

10.17.07 - Chelsea

5 Pullups
10 Pushups
15 Squats

Every minute on the minute for 25 minutes.

10.15.07 - Out of Breath Jumps

5 rounds or 25 minutes of:
Sprint Short Track D&B x 10 (Keep track of time) (D&B=1 rep)
Squat Jumps x MAX (Do as many as you can in the amount of time it took to do your D&B’s)

Record time for Sprints in each round and Record reps of squat jumps in each round.

10.10.07 - When a goCrossFitter does a pushup, they aren’t lifting themselves up, they’re pushing the Earth down.

For Time:
Long Hallway Down & Back x 4 (800M)
200 Pushups (spend a MAX of 20 minutes on these and do as many as possible without going to knees)
Long Hallway Down & Back x 4 (800M)

10.08.07 - What goes Overhead must come down

For time:
Overhead Squat x 75 reps (Scale between 45-95 lbs)
Push Jerk x 75 reps (Scale between 45-95 lbs)