October 8, 2011
Saturday 111008
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Post number of handstand push-ups completed for each round to responses.
Saturday 111008
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Post number of handstand push-ups completed for each round to responses.
Friday 111007
“Karen”
For time:
150 Wallball shots (Men 20 lb ball, Women 14 lb ball)
Post time to responses.
Compare to April 15, 2011.
Thursday 111006
21-15-9 rep rounds for time of:
Box jumps (Men 24” box, Women 20” box)
Dumbbell ground to overhead (Men 45 lb dumbbells, Women 30 lb dumbbells)
Toes to bar
Post time to responses.
Wednesday 111005
“The Bear Complex”
7 Sets of the sequence:
Power clean
Front squat
Push press
Back Squat
Push press
5 Rounds
Rest as needed between rounds.
Click here for a video demo and explanation of “The Bear Complex”. (Courtesy of CrossFit.com.)
Post loads for each round to responses.
Compare to December 24, 2011.
Tuesday 111004
For time:
Row 500 meters
150 Double-unders
50 Burpees
Post time to responses.
Compare to April 9, 2010.