October 6, 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.
October 2011
October 5, 2011
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.
October 4, 2011
Tuesday 111004
For time:
Row 500 meters
150 Double-unders
50 Burpees
Post time to responses.
Compare to April 9, 2010.
October 3, 2011
Monday 111003
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to June 2, 2011.
