Fri. July 30

“Filthy Fifty”

50 Box Jumps
50 Jumping pull ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows (tuck jumps)
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Jump Rope (double unders if you can)

You must finish one exercise before you begin the next.

Thurs. July 29

"Fran"

21 – 15 – 9

Pull ups
Thrusters

This is one of CrossFit's toughest workouts, if executed with proper technique. It is designed to be a high intensity workout (using 100% of your power), that takes only minutes. For thrusters, use a weight that is going to make you struggle. A pull up should have full extension of the arms for it to count.

Reference: During my (Brit) certification class, I used 45 pounds for thrusters and completed this in 7 minutes.

We will be doing a workout like this, every month or so. Keep in mind, that a great workout does not have to be 45 minutes long in order to get the full effect.

Tues. July 27

Warm up:
2 x (5 tuck jumps, 4 lunges-twists: 2 each leg)

AMRAP in 20 min.
10 Dips
10 Box jumps
1 HSPU

Lunge-twist: step out with right foot and lunge, while in the down position, twist trunk to the right, stand back up, then do left

Mon. July 26

Power day:

2 x 10 of each of the following at light-medium weight
Bench
Back Squats
Cleans

3 rep MAX weight of each of the following
Bench
Back Squats
Cleans

Fri. July 23

With a continuously running clock, do 1 min of each exercise (no rest btwn exercises).

3 Rounds: 1 minute of each exercise

Jump Rope
Thrusters
Push ups
Wall Ball
KB swings
Jump Rope
Rest 1 minute

Thurs. July 22

For time:

Run 2 miles. Every ½ mile stop and do 10 burpees.

Tues. July 20

5 rounds: Concentrate on proper technique

12 Deadlift
9 Power clean
6 Push press

Rest about 1-2 min between rounds

Try using 85 pounds for each exercise. If this is too heavy, try 50% of your body weight (BW), or less. However, this should be tough. If you need lighter weight, start low then increase weight each round.

Finish up with
100 crunches - mix it up

Mon. July 19

Run 800 M
10 Dips
Run 600 M
10 Dips
20 Split Squats
Run 400 M
10 Dips
20 Split Squats
30 Thrusters
Run 200 M
10 Dips
20 Split Squats
30 Thrusters
40 Sit ups

Sprint 100 M

Then reverse it starting with 40 sit ups, 30 thrusters…

Fri. July 16

For time.

100 pull ups
100 push ups
100 air squats
100 sit ups

Partition any way you want.

For example: 4 x 25 of each, 5 x 20 of each, or 10 x 10 of each...etc

Thurs. July 15

21 - 15 - 9

Deadlift
Burpees
Shoulder press (thruster w/o squat)

(21 of each exercise, then 15 of each, and 9 of each: total 3 rounds)

Women's Swimming earns All-America status!

Congratualtions to the Duquesne Women's Swimming Program for being honored by the College Swimming Coaches Association of America (CSCAA) for academic achievement with a 3.15 GPA!

Tues. July 13

Part 1:
400 M Run
2 x (25 situps, 25 back extensions)

Part 2:
Tabata
6 x 20 sec on/10 sec off

Jumping jacks
Push press
Lunges with weight
Jump rope
Pushups
Stabilizers – 2 right, 2 front, 2 left

Mon. July 12

15 - 10 - 5 - 15 - 5 - 10 - 15 reps of the following

Box jumps
Dips
Wall balls
Dumb bell bicep cruls
Thrusters
Burpees
Sit ups
200 M Run


First round you do 15 of every exercise, then a 200 M run. Go right into the second round at 10 reps of every exercise, then a 200 M run....etc.

Fri. July 9

4 Rounds

2 Minute Run
5 Back Squats with heavy weight
Max Push/Pull ups (do as many as you can until you physically can't do anymore; no stopping)


Rounds 1 & 3: Push ups (Minimum 10/round)
Rounds 2 & 4: Pull ups (Minimum 5/round)

Thurs. July 8

AMRAP in 20 min.

5 Thrusters
7 Kettle bell swings
10 Sumo deadlift high pull

Increase weight every 5 min.
(Try to have as little break as possible between rounds.)

200 Abs: your choice

Tues. July 6

100 feet walking lunges
18 pull ups
18 push ups
18 sit ups
100 feet walking lunges
15 pull ups
15 push ups
15 sit ups
100 feet walking lunges
12 pull ups
12 push ups
12 sit ups
100 feet walking lunges
9 pull ups
9 push ups
9 sit ups
100 feet walking lunges
6 pull ups
6 push ups
6 sit ups
100 feet walking lunges
3 pull ups
3 push ups
3 sit ups