CrossFit Warm-up x3 then
Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
65 pound Walking Lunge, 30 steps
Post time to comments.
Scale Down - Use 45lb OLY bar or hold 10-20LB dumbbell in each hand
See the CrossFit FAQ for info on the official CrossFit Warmup routine.
Tuesday, October 16, 2007
Thursday, October 11, 2007
Thursday 10/11//07
Run for 21 minutes and record distance. Cap off with 30 jumping squats, preferrably with an OLY bar on your back.
We did the 21 minute run on September 12th, June 20th and May 23rd, compare your results and post times to Comments.
It's nice and sunny this morning here in Miami, how is it in Cleveland?
We did the 21 minute run on September 12th, June 20th and May 23rd, compare your results and post times to Comments.
It's nice and sunny this morning here in Miami, how is it in Cleveland?
Wednesday, October 10, 2007
Wednesday 10/10/07
Cindy
as many rounds in 20 minutes of
5 pullups
10 pushups
15 squats
Post # of rounds to Comments
as many rounds in 20 minutes of
5 pullups
10 pushups
15 squats
Post # of rounds to Comments
Tuesday, October 9, 2007
Thursday, October 4, 2007
Thursday 10/04//07
Five rounds for time of:
Run 400 meters
65LB Thruster, 21 reps
Post time to comments.
Run 400 meters
65LB Thruster, 21 reps
Post time to comments.
Wednesday, October 3, 2007
Wednesday 10/03/07
6 DB clean and press - right
6 DB clean and press - left
12 Overhead Squat - bar or pvc
7 rounds, for time
Use 15%-25% of your bodyweight for cleans. 45LB bar or pvc on OHS. Scale weight down as needed to complete all 7 rounds maintaining solid form.
Post time and load to Comments!
6 DB clean and press - left
12 Overhead Squat - bar or pvc
7 rounds, for time
Use 15%-25% of your bodyweight for cleans. 45LB bar or pvc on OHS. Scale weight down as needed to complete all 7 rounds maintaining solid form.
Post time and load to Comments!
Tuesday, October 2, 2007
Tuesday 10/02/07
Run 1 mile - warmup pace, followed by
max rounds in 20 minutes of
3 ring pushups
6 ring dips
9 box jumps 20"
12 KB swings 35lb
Post # of rounds to Comments
If you don't have rings, use paralletes or get your feet up on a table for the pushups and do chair dips instead.
max rounds in 20 minutes of
3 ring pushups
6 ring dips
9 box jumps 20"
12 KB swings 35lb
Post # of rounds to Comments
If you don't have rings, use paralletes or get your feet up on a table for the pushups and do chair dips instead.
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