Crossfit Workouts

[LittleJohnny]

100 ft walking lunge
21 pullup
21 situp
100ft walking lunge
18 pullup
18 sit up
and so on to 6.

Ohhhhhh you gotta love lunges. When I teach boxing on Mondays I always use the first fifteen to twenty minutes for skipping, stretching and so on and often use lunges for a 3 minute round to change things up. Whenever I throw this in there routine I always hear complaints later on how they felt it for like three days after. The funny thing is they still keep coming to class.

[CourtOfficer]

48... If (IF) I was to give the Crossfit Football program a try, what pieces of equipment do I need? I see "ring pullups", kettle bell this and that, ball this and that. What need I buy?

CO

[Punisher-One]

CO - if you look on the website there are "substitutions" for workouts. I don't have access to rings either so it says for each ring-pullup prescribed complete 3 normal pull-ups and 3 normal dips.

[metallicat]

That my fit friend has a name= The Filthy Fifty.

Yes full Cindy is as many rounds as possible in 20 minutes. Last time I did the full one I got nearly 12 rounds. Today I got 7 and a half or so. That means I must gas out as the time goes on...haha true story of Crossfit..

Cindy is easily my favorite CrossFit workout. I love it.

[LittleJohnny]

Did this one again an shaved over four minutes............weird but true. Did it in 21:15 down from 25:50 from Sept 7th. What impressed me the most was my wife did the same workout and went from 37:14 to 30:45.

400m run
20 wall ball 6kg ball (max available)
30 burpees
40 jumping pullups
50 bell swings 45lb wife did 20lb
60 abmat situp
70 box jump 22" aprox
400m run

[48highlander]

48... If (IF) I was to give the Crossfit Football program a try, what pieces of equipment do I need? I see "ring pullups", kettle bell this and that, ball this and that. What need I buy?

CO

First priority would be either acquiring a set or access to a set of bumper plates (if you plan on Oly lifting), barring that a decent set of weights and bar, squat cage, and then the ancillary stuff (like rings, kettlebells etc., like someone mentioned there are substitues, like dumbbells for kettlebells etc.). Rogue Fitness, Garage Gym Store, Sorinex, all have package deals and sell the equipment needed for CF workouts. Also some CF affiliates sell equipment as well (CF Toronto is one).

Have fun in your endevours if you choose to partake. Myself can't wait to get to Pet, since they have better fitness facilities than meaford, the RCD even have their own gym

[KL]

Good warm up yesterday!

Three participants. One does 400 m on the rower at maximum resistance while the other two do either squats or lunges. Once the rower is done you rotate to the next station. After all three had a chance on the rower that we did the same thing with 250 m on the rower (therefore pushing harder to finish!). It was almost a WOD!

The actual WOD was the Extreme Atrium of Pain (Atrium of Pain x 2).

Four rounds of:
25 Squats
20 Situps
15 Pushups
10 Pullups
Run 800m

Don't remember my time but, combined with the "warm-up", it was a very appropriate name!

[Punisher-One]

Where are you guys getting your crossfit from?
The website says today is: Deadlift 1-1-1-1-1-1-1 reps

[tywebb]

Where are you guys getting your crossfit from?
The website says today is: Deadlift 1-1-1-1-1-1-1 reps

Forgive me if I'm wrong but Crossfit.com WOD's aren't gospel

[Punisher-One]

You make an excellent point, I didn't do the W.O.D today either...for some reason I thought I saw that she did today's W.O.D in the post....obviously I made that up haha.
Anyways today I did a modified "Angie":
50 pull ups + 50 1/2 bodyweight pull-downs (supposed to be 100 pull ups but I just couldn't do it....I weight 200lbs)
100 push ups
100 sit ups on a stability ball
100 squats
All in 26m30s!
I also did 1.5mi in 12m30s......down from 15m10s just one month ago (when I started crossfit after miserably failing my P.I.N test)