5 rounds:
10 Jump rope double unders
20 1 leg deadlifts (10 per side)
30 knees to elbows
Record load and time
Friday, November 30, 2007
Thursday, November 29, 2007
CrossFit Total
Back Squat 1,1,1
Push Press 1,1,1
Deadlift 1,1,1
Post loads and total to comments
Finisher:
Sandbag shoulders
10:00
Post load and reps to comments
Push Press 1,1,1
Deadlift 1,1,1
Post loads and total to comments
Finisher:
Sandbag shoulders
10:00
Post load and reps to comments
Wednesday, November 28, 2007
Fast and Furious
courtesy of Ross Enamait
20:00 of:
10 pull ups
10 dumbbell swings
10 plyometric push ups
10 tuck jumps
Modify as necessary and record total rounds
20:00 of:
10 pull ups
10 dumbbell swings
10 plyometric push ups
10 tuck jumps
Modify as necessary and record total rounds
Sunday, November 04, 2007
Tabata DB's (credit to Coach Rut)
20 seconds of work, 10 seconds of rest, 8 intervals of each. Post load and lowest number of reps to comments:
DB swings
Run 400 m
Rest 1:00
Push Press
Run 400 m
Rest 1:00
Squats (DBs held in rack position)
Run 400 m
Rest 1:00
Dead Animal Crunches
Run 400 m
Post loads and run times to comments
DB swings
Run 400 m
Rest 1:00
Push Press
Run 400 m
Rest 1:00
Squats (DBs held in rack position)
Run 400 m
Rest 1:00
Dead Animal Crunches
Run 400 m
Post loads and run times to comments
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