With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with [...]
Archive for November, 2011
Hero: “Gator“ Eight rounds for time of: 185 pound Front squat, 5 reps 26 Ring push-ups Post time to comments. **Note: Those with the best, most advanced strict push-ups will take first priority on the rings. photo courtesy to www.crossfit.com U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, [...]
For time: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24″ box 20 Sumo-deadlit high-pull, 110/75 30 Burpees 20 Shoulder to overhead, 135 pounds This is the CrossFit Games WOD 10 without the sled push at the end). If you finish in under 14 minutes, do a [...]
Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees Compare to February 19, 2011
1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post time to comments. Compare to September 16, 2011
I hope you all have a wonderful day today spending time with your families. Pig out. We will be open for one class tomorrow at 5:30. Everyone is welcome from all classes.
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. Compare to June 22, 2011 **Everyone please remember we are meeting for only one class today at 5:30 PM. Everyone is welcome at this class, regardless of what class [...]
30 Wallball shots, 20 pound ball 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) Post time to comments. Compare to January 26, 2011
Five rounds for time of: 2 pood Kettlebell swings, 25 reps 25 GHD Sit-ups 25 Back Extensions 25 Knees to Elbows Post time to comments. Compare to January 20, 2011 Go give our picture and shirts a “5 star” rating at the link below so that we can win $100 off of our next shirt [...]
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 [...]
