Crossfit Workout - Monday 12/20/10

"Angie"

100 pullups
100 pushups
100 situps
100 squats

For time.

You can choose to do the workout as prescribed, aka Rx'd or modified to fit your level.

In order to have Rx'd written next to your time on the whiteboard, you must complete ALL reps with full range of motion. For this workout, it means

Pullups, chin over the bar at the top and elbows fully extended at the bottom.

Pushups, elbows are fully extended at the top and your chest touches the floor at the bottom of each rep, while maintaining a completely straight body, or slightly hollowed, at all times.  Back does not over-extend. Hand-release is not called for with this workout.

Situps, shoulder blades and head touch the floor and hands touch toes every rep, without heaving arms and shoulders to assist the concentric phase of the rep.

Squats, full depth at or below parallel and hip joint fully extended/open at the top of each rep.

We have an honor system at the gym so you tell us your time and if it's Rx'd or scaled. Remember, no one else cares about your time but everyone cares if you cheat.

7:00am CrossFit Games Training WOD: Diane with a 2k row for a warmup

If you are training for the Games competition but can't make the 7:00am workout, don't worry.  You'll get to do Diane on Wednesday!