Feb 12 2008
February 12, 2008
Tuesday 080212
As many rounds as possible in 20 minutes of:
5 Ring Dips
10 Dumbbell Hang Squat Cleans (Men 40 lbs, Women 20 lbs)
15 Box Jumps (24″ box)
Post rounds to responses.
Danny’s battle wounds after a date with “Cindy”.
In honor of our soldiers abroad, I did the newest hero workout.
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Muscle-ups were full extension at the bottom and full lock out at the top.
Handstand push-ups were forehead and nose to floor and full extension at the top.
Subbed 80 lb Dumbbell Swings (Don’t have a 2 pood kettlebell).
14 Rounds + 2 muscle ups
52/m/198
I did CFWU
Did “NATE” WOD off the Main Crossfit site.
I subbed 4 pullups and 4 assisted dips for the 2 muscleups
I subbed 4×75lb shoulder press for 4 HSPU
I subbed 8×40lb dumbbell swing for 8×2pood kettlebell swing
I did 8 rounds and 4 pull-ups in 20 minutes.
I too did the hero workout, “Nate” as rx’d (full extension on muscle-ups and head to floor on hspu’s).
11 rounds plus 2 muscle-ups and 4 hspu’s
Stoked about heading to the cert this weekend.
max single unders in 2 min. = 421
max sit-ups in 2 min. = 58
as many rounds as possible in 20 min. of:
5 ring dips
10 hang squat clean (mod. w/ 30lb. DB)
15 jumps on 24″ tire
total: 6 rnds. + 5 ring dips
63/M/155
as many rounds as possible in 20 min. of:
5 ring dips (did regular dips)
10 hang squat clean (mod. w/ 15lb. DB)
15 jumps on 12″ box
total: 5 rds. + 5 regular dips
56/F/155
as many rounds as possible in 20 min. of:
5 ring dips (sub. push up (girl)
10 hang squat clean (mod. w/ 10-lb. DB)
15 jumps on 11″ box
total: 8 rds.
Part of warm up: max sit ups 2 minutes: 31 set ups
Max jump ropes in 2 mintutes: 331
I think this was the most demanding workout I have done.(but Breck
said I was just pushing harder).
I love Crossfit! and my Trainer!!!!!!!
I was too sore on monday from saturday’s workout, so I did monday’s workout.
Push-press 5×5
75, 95, 105, 115, 125