“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)
Post time to responses.
Compare to January 3, 2009.
“40 Workout”
For time:
40 Burpees
40 Sit-ups
40 Push-ups
40 Squats
40 Pull-ups
40 Double unders
40 Box jumps (Men 24″ box, Women 20″ box)
40 Wall ball shots
40 Handstand push-ups
40 Calorie row
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This workout was designed by Brad, who is turning 40 years old on Saturday. Happy 40th Birthday Brad!
The 1st Annual CrossFit Southwest Regional Qualifier Send-Off Party will be this Saturday, April 25th at 6:30 pm! Be sure to pick up a flyer at gym with all the details.
“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 February 14, 2009.
The 1st Annual CrossFit Southwest Regional Qualifier Send-Off Party will be this Saturday, April 25th at 6:30 pm! Be sure to pick up a flyer at gym with all the details.
50-40-30-20 & 10 rep rounds for time of:
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sit-ups
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Compare to January 16, 2009.
The 1st Annual CrossFit Southwest Regional Qualifier Send-Off Party will be this Saturday, April 25th at 6:30 pm! Be sure to pick up a flyer at gym with all the details.
“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 January 24, 2009.
