21-18-15-12-9-6 and 3 rep rounds for time of:
Med ball overhead walking lunge steps (Men 20 lb ball, Women 14 lb ball)
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
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Nicole’s Dad, Mike, demonstrating proper form on a squat during a CrossFit workout!
“G.I. Jane”
For time:
100 Burpees with a pull-up
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Click here for a video demo of “G.I. Jane”, courtesy of CrossFit.com.
Compare to August 23, 2008.
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 100 Total Burpees =5,050
Rest day
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 99 Total Burpees =4,950
“Strung-out, backwards, and upside down Fran”
For time:
Run 1600 meters
9 Pull-ups
Thruster, 9 reps (Men 95 lbs, Women 65 lbs)
Run 800 meters
15 Pull-ups
Thruster, 15 reps (Men 95 lbs, Women 65 lbs)
Run 400 meters
21 Pull-ups
Thruster, 21 reps (Men 95 lbs, Women 65 lbs)
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OkieDB 100 Day Go Home Burpee Countdown
Burpees = 98 Total Burpees =4,851
Clean and jerk 3-2-2-1-1-1 reps
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OkieDB 100 Day Go Home Burpee Countdown
Burpees = 97 Total Burpees =4,753
