Saturday 100605
“Nicolette”
For time:
400 Meter run
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
40 Box Jumps (Men 24″ box, Women 20″ box)
30 Walking lunge steps
20 Pull-ups
10 Push press (Men 135 lbs, Women 85 lbs)
400 Meter run
10 Push press
20 Pull-ups
30 Walking lunge steps
40 Box jumps
50 Kettlebell swings
400 Meter run
Post time to responses.
Friday 100604
“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 February 2, 2010.
Thursday 100603
“The Oil Man”
3 Rounds for time of:
30 Pull-ups
30 Ring push-ups
30 Sit-ups
Post time to responses.
Wednesday 100602
8 Rounds of:
400 Meter run
Rest 90 seconds
Post time to responses not including 8th rest.
Compare to January 20, 2010.
Tuesday 100601
21-18-15-12 & 9 rep rounds for time of:
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Burpees
Post time to responses.
