If you are offended by music with obscene language, turn this down. Insane bar skills.
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Post rounds completed to comments.
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
Rest Day. Enjoy.
“Women who claim to be afraid to train hard because they ‘always bulk up too much’ are often already pretty bulky, or ‘skinny fat’ (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.”
-Coach Mark Rippetoe
Today is our “Helen Challenge”.
It is free and open to the public.
The workout is scalable for anyone of any ability.
We will be running waves every fifteen minutes starting at one o’clock.
We will also be BBQ’ing all day. Bring some stuff to toss on the grill or just come and compete.
“Helen“
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
45 pound SDLHP, 100 reps
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Clean and Jerk 1-1-1-1-1-1-1 reps
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
For those that Deadlifted Tuesday, we will Clean and Jerk. For those that did not, we will Deadlift.
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Deadlift
1-1-1-1-1-1-1
Post loads to comments.
Click here for a great video on the kip
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
12 Push-ups
Post time to comments.
Wire People sculpture by Tom Martin
Click here to see more
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Rest Day. Enjoy it.
For time:
Run 400 meters
115 pound Push press, 21 reps
Run 400 meters
115 pound Push press, 18 reps
Run 400 meters
115 pound Push press, 15 reps
Run 400 meters
115 pound Push press, 12 reps
Post time to comments.
“Joshie“
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
NYC guest Rikke post Thursday 6pm WOD.
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are “nose to floor”.
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.
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Dibo tackles “Fran” for the first time.
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
Pre 5k sunrise 2/8/09. Photo by Tom Martin.
“Fran“
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
“Thursday Surprise”
No posted WOD means no mental preparation.
Constantly varied means you will not always have time to prepare for what lies ahead. Show up and get in to it.
IWCOBTAMD
The goal of CrossFit is Increased Work Capacity Over Broad Time And Modal Domains. What does that mean to you? To me it means dead lifting when I don’t want to, running a 5k, mile, quarter mile or 100 meter dash fast. It means jumping high, handstanding freely, muscling up on bars and rings. It means being fit and healthy without a mirror telling me how fit or healthy I am. It means learning new skills daily and applying them…not strictly physical skills but mental and emotional coping mechanisms as well. The CF protocol forces the individual to be responsible for their own actions. You find your own walls and either break through them or back off and wish you had. You vs. You.
Post thoughts to comments.
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments.