CrossFit Friday 11/21/08

Meet at 2nd floor Basketball courts, regular time.

Group 1: As many rounds as possible in 20 minutes of:

1 x Bear Crawl 1 court length, with partner on your back. Switch at the turn go back.
75% APFT max elevated push ups, partner in plank, Switch repeat.
1 minute back to back Iron Mike
Lunges length of court and back
Single leg stair hop to from 1st to 4th floor.

Group 2: Hayes Gym. As many rounds as possible in 20 minutes of:

20 x Pull ups
40 x Iron abs
20 x Burpees
2 x rope climb (first trip to top, second trip to shelf)
2 x laps of track with medicine ball overhead

At the end of 20 minutes rotate.

Post number of rounds for each to comments.

7 comments:

Vanilla Gorilla said...

Group 1: 1.5 rounds
-missed the stairs
Group 2: 2.5 rounds
-missed the 2 laps around the track

In case you missed there is a great article by Major Maxwell in the CF Journal this month. It has come in handy this week when I need a little motivation to get out of bed.

http://journal.crossfit.com/2008/11/winning-the-battle-of-the-bulge.tpl#_login

PTisFREE said...

Group 1: 1.5 rds
Group 2: 2 rds

bear crawls and stairs were really tough.
It was good to end the week with a tough workout.

Black and Gold CrossFit said...

Group 1: 1 round, Bear crawl + 60 push ups
Group 2: 2 rounds, 20 pull ups, 35 iron abs.

Here are my thoughts.
-Stairs almost took me to Keller. I thought I was going to go face down towards the end.
-I have a whole new relationship with MAJ Wylie after the Bear Crawls.
-Medicine ball run felt like rest.
-Good workout, but hard to keep intensity for 40 minutes.

Good week...if you skipped a workout this week check back tomorrow for your make up.

MAJ B

Go Cubs said...

group 1: 1 rd. + bear crawl
group 2: 2 rds + iron abs+5 burpees

I agree w/ the intensity, toward about the 10 min. mark of the second group, i found i was having to rest a whole lot

Demet-hook said...

1) 1 round + bear crawl
2) 2 rounds

Demet-hook said...

Also, I'm doing the clean and jerks this afternoon. Let me know if you want to join me.

Check out this video. Since I saw it the other day,I have thought of this to motivate me when I make excuses.

http://www.youtube.com/watch?v=obdd31Q9PqA

tex said...

Group 2: 3 Rounds - 1 medicine ball lap

Group 1: 1 round +
1 lap bw bear crawl
1 lap lunges
30s Iron Mike
20 partner push-up/plank
2 Floors stairs