Thursday 141016
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to responses.
Compare to December 5, 2013.
Wednesday 141015
With a 12 minute time limit, try to complete for time:
5 Rope climbs
100 Double unders
4 Rope climbs
80 Double unders
3 Rope climbs
60 Double unders
2 Rope climbs
40 Double unders
1 Rope climb
20 Double unders
Rest 3 minutes
With a 12 minute time limit, try to complete for time:
5 Shoulder to overhead (Men 225, 205, 185 or 75% of 1 rep max, Women 155, 135, 125 or 75% of 1 rep max)(no rack)
50 Box jumps (Men 24” box, Women 20” box)
4 Shoulder to overhead
40 Box jumps
3 Shoulder to overhead
30 Box jumps
2 Shoulder to overhead
20 Box jumps
1 Shoulder to overhead
10 Box jumps
Post times and/or reps to responses.
Compare to August 19, 2013.
Tuesday 141014
5 Rounds for time of:
15 Deadlifts (Men 225 lbs, Women 155 lbs)
15 Ring dips
Post time to responses.
Compare to October 10, 2013.
Monday 141013
“Karabel”
10 Rounds for time of:
3 Squat Snatches (Men 135 lbs, Women 85 lbs)
15 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Post time to responses.
Compare to November 11, 2013.
Big Congratulations to Mitchell this past weekend on his 75 Kilo (165#) Snatch and 94 Kilo (206#) Clean & Jerk in the 62 Kilo (136#) weight class divison at the Barbell Bedlam Olympic Weightlifting Competition hosted by Okie CrossFit. We are very proud of you!
