For time: 100 double unders Then 5 rounds of: 25 sit ups 15 pull ups, then 100 double unders Rest 3 minutes, then: Max hang power cleans (95/65) in 2 minutes Post times and loads to comments, highest number of hang power cleans gets a free paleo beer at tomorrow’s happy hour (ok everyone [...]
Archive for June, 2010
Thursday 070110 – Double Unders
Wednesday, June 30th, 2010Wednesday 062910 – Ring Dips
Tuesday, June 29th, 2010Weighted ring dips 3×5, then: 10 x 100m sprints, rest approximately 90 seconds between sprints If you can’t do ring dips, then you would scale by placing your feet on the box or the floor, and using your legs to assist the upward movement. It’s important to only assist yourself so that it’s extremely difficult [...]
Tuesday 062910 – Helen
Monday, June 28th, 2010Low bar back squat 3×5, then: 3 Rounds for time of: 400m Run 21 Kettlebell swings (53/36) 12 Pullups *Compare to 040910 & post loads and times to comments*
Monday 062810 – Snatch
Sunday, June 27th, 2010Snatch 1-1-1-1-1, then: 5 Rounds for load and time of: 5 Deadlift 5 Ring handstand pushups Compare metcon to crossfit.com WOD from Saturday 062610. Deadlift should be at 90% of your 5 rep max. If you’re new to the deadlift (been doing CrossFit with us for less than 3 months) do 8 reps each [...]
Sunday 062710 – Mainsite
Sunday, June 27th, 2010Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood Post times and compare to crossfit.com WOD from Friday 062510
Saturday 062610 – Partner WOD
Friday, June 25th, 2010In pairs for time: 800m Run 50 Box jumps 400m Run 50 Med-ball tosses 200m Run 50 Deadlift (225/165) 200m Run 50 Partner jumps 400m Run 50 Tire flips 800m Run Runs are done together, and pairs do 50 total reps of each exercise before moving onto the run. Pairs can’t move onto the [...]
Friday 062510 – Push Jerk
Thursday, June 24th, 2010Push jerk 1-1-1-1-1, then: As many rounds as you can do in 15 minutes of: 3 Pullups 6 Situps 9 Wallball shots (20/14) Post loads and times to comments
Thursday 062410 – Back Squat
Wednesday, June 23rd, 2010High bar back squat 3×5, then: 10 x 20 erg pulls, rest 30 seconds between sets Log meters for each round and total meters Lisbeth from CrossFit Watertown tells ladies to Kill that Voice (relevant for guys too).
Wednesday 062310 – Chipper
Tuesday, June 22nd, 2010Congratulations to 5/6pm CrossFitter Nick Eilertson & his family on the birth of his beautiful daughter Charlotte (Charlie), weighing in at 8lbs 9oz and 20.5″ tall! For time: 100 Double-unders 90 MTN. Climbers 800 M run 70 Squats 60 Box-jumps 50 KBell Swings (35/26) 40 Push-ups 30 Pull-ups 20 OH BB Lunges (45/33) 10 Ring [...]
Tuesday 062210 – Grace
Monday, June 21st, 2010Clean 1-1-1-1-1, then: 30 Clean & Jerks (135/95) for time Post loads and times to comments