40 lb. Kettlebell Swing x50
75 lb. Deadlift High Pull x40
V Up x30
25 lb. Deadball slam x20
Burpee x10 (mark is 12″ above max reach)
45lb. Overhead Plate Walk x5 (sidewalk and back)
Three rounds for time
Post time to comments.
Not in the gym? Run a 10k.
Practice skill of your choice.
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Post time to comments.
Remember, CrossFit encourages active rest by participating in new sports.
What new thing did you try today?
Here is your humor for the day:
FLORIDA BEEKEEPING
…and also, to those with glass hands…
CHALKIN’ UP
Post thoughts to comments
“Helen”
3 rounds for time:
Run 400 meters
21 kettlebell swings, 1.5pood
12 pull ups
Picture from CrossFit.com
Overhead squat 3-3-3-3-3 reps
Practice skill of your choice (headstand, handstand, L-sit, etc.)
Post loads to comments.
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
Post time to comments.
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”
Post time to comments.
Run 5k
post results to comments
Yesterday
40 lb db pull up x3, pull up x5, kip up x7
10 rounds
This one hurt. Forearms, lats, arms all dead.
Today
Front Squat
5 sets of 5
Pete-155, 185, 225, 240, 230
Dan-155, 165, 170, 185(4), 170
Joe-155, 155, 155, 165, 160
Good strength block.
CROSSFIT 305
Our first choice for names has been accepted, we are now Croissfit305. Shout it from the mountains.
STARTING 1-12-09
M-W-F CrossFit group classes at 7am, 9am and 6pm.
Saturdays at 11 and 1 with Foundations Saturdays at noon. Foundations is not required but encouraged as it will give you a firm handle on the nine essential movements of CrossFit as well as address any specific needs you have in a small group setting.
All classes will have at least one CF certified trainer, usually two as well as peer coaching.
Expect a good warm up and technique work followed by the Workout of the Day, which will be taken from the main page most days, although we reserve the right to throw other things at you to keep things varied and on days where the WOD is short expect skill work. We will still offer one on one coaching throughout the day and will be adding more class times as required.
The past two…
Monday
Hang power clean
1-1-1-1-1-1-1
Pete-165, 165 (f), 165, 165 (f), 155, 155, 155
Dan-155, 165, 175, 185 (f), 185, 185 (f), 165
Tuesday
Run 400m
15 handstand push ups
2 18 ft. rope climbes
4 rounds for time
Pete-13:52
Dan-15:32
Subbed hi box pike push ups for HSPU. Good to climb the rope again.
Pete got his dead hang Muscle ups down.