CrossFit Workout - Saturday 09/10/11

CrossFit Workout - Friday 09/09/11

Flashback to 9/17/2010

Complete five rounds of:

On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups


Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.


Video showing examples and modifications.


**  Friday evening's 6:00pm Super Sweet Outdoor Workout will be at Wendy Park at Whiskey Island, just past the volley ball courts.


RESULTS:

CrossFit Workout - Thursday 09/08/11

Thursday Surprise - Show up and see what's on the board.

RESULTS:

CrossFit Workout - Wednesday 09/07/11

Thruster 3-3-3-3-3-3-3

After warming up, begin your first of 7 rounds with your Fran weight. Rx'd is 95lb for men, 65lb for women. Increase weight each round to find your 3 rep max.

Warmup:  Row 1500 meters & 60 pushups and 90 squats, partition any way you choose.
Cool down: Thruster - 21 reps for time, 95lb-M/65lb-W, or your latest Fran weight.

RESULTS:

CrossFit Workout - Tuesday 09/06/11

Death by Hand Release Pushups

Record the highest number completed in the allotted time.

Warmup: CF warmup x 2 then one 500 meter run
Cool down: jumping squat, max reps in 4 minutes

RESULTS:

CrossFit Workout - Saturday 09/03/11

You'll see it on the board when you get there, but bring a vest if you have one!

RESULTS:

We will be closed on Monday 9/05/11 in observance of Labor Day.

Crossfit Workout - Friday 09/02/11

750 meter row for time
1 minute handstand hold
750 meter run for time

1 minute handstand hold

500 meter row for time

1 minute handstand hold

500 meter run for time

1 minute handstand hold

200 meter row for time

Rest as needed following each timed interval.  Record individual times for rows and runs.

Friday Super Sweet Outdoor Workout 6:00pm Stinchcomb Memorial

RESULTS: