Feb 18 2009
For time:
1 Mile run
25 Push press (Men 115 lbs, Women 75 lbs)
50 Pull-ups
25 Push press (Men 115 lbs, Women 75 lbs)
1 Mile run
Post time to responses.
Who would have known that the tricep rope could actually be used for a functional movement such as pulling yourself up to the pull up bar.
Feb 17 2009
3 Rounds for time of:
400 Meter run
21 Dumbbell deadlifts (Men 45 lbs, Women 25 lbs)
15 Dumbbell hang power cleans (Men 45 lbs, Women 25 lbs)
9 Dumbbell thrusters (Men 45 lbs, Women 25 lbs)
Post time to responses.
Feb 16 2009
5 Rounds for time of:
5 Muscle ups
50 Squats
Post time to responses.
If you can’t do a muscle up do 3 pull-ups and 3 dips for each muscle up.
Feb 15 2009
Feb 14 2009
“Fight Gone Bad”
Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 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 which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to responses.
Compare to December 23, 2008.
CrossFit Journal
