21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs). Post time to comments.
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Chris Spealler 6:45. Post time to comments.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Post reps for both exercises in all rounds.
Christine 270
Mario 665
Kevin 565
Mike 425
Janice 365
Cathleen 285
Bill 820
Matt 965
Tim 495
Chris 775
Phil 825
Rob 635
Ken 665
Colleen 415
Jill 335
Kara 425
Danielle 495
Alicia 300
Kira 270
Lori 335
Trish 435
Doreen 435
Deb 300
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
CrossFit Level 1 Seminars: CrossFit 714, CrossFit FX TX, CrossFit King of Prussia, Colorado State Patrol.
CrossFit Coaches Prep Course: CrossFit Morristown.
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Chris Spealler 9:33, Graham Holmberg 9:42, Eric O'Connor 9:50, Laurie Galassi 10:03 (20" box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20" box, 1pood KB), Dave Lipson 12:15 (2pood KB)
"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Russell Berger 36:36, David Millar 40:00, Kristan Clever 46:40, Rebecca Voigt 48:33
1. Fast and secure 2. Slower and more secure 3. Faster and less secure.
Five rounds for time of:
45 pound Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Class schedule- 6:30, 7:30am 4:30, 5:30, 6:30pm only.
All class will go back to normal Wednesday.
Complete 21, 18, 15, 12, 9, 6, 3 reps of:
KB Swings 1.5 pood
Med Ball Sit Up Throw 20/14 x 10 feet
*Medicine ball sit up and throw is to a partner standing 10 feet away.
Box jump for 2 minutes
Sit-up for 2 minutes
Box jump for 90 seconds
Sit-up for 90 seconds
Box jump for 1-minute
Sit-up for 1-minute
Box jump for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and box jumps to comments.
