CrossFit Friday 1/15/10

*Meet in the 2nd Floor Basketball Court in Arvin at 0530*

4th floor basketball gym:
Suicides (freethrow line, midcourt, freethrow line, baseline)
50 pushups
Bear crawl length of basketball court
40 pushups
Bear crawl length of basketball court
30 pushups
Bear crawl to half court and back

Transition: Stair loop

2nd floor basketball gym:
100 4-count flutter kicks
20 x Iron Abs
Lunges (length of the basketball court)
20 normal burpees
Reverse Lunges (length of basketball court)
Burpee broad jumps (length of basketball court)
Wall sit – 2 min

Transition: Stair loop (back to your original gym)

Post time to comments.


Tex said...

Start in 2nd floor gym. Stair loop was modified gym loop from basement to 4th floor.


Gregg, thanks for the push.

Vanilla Gorilla said...

18 mins +/- 5 seconds

What a huge group today!

MikeRothen said...

my triceps were screaming during those bear crawls.
good workout!

Have a good weekend.

JWhips said...

17:30 - 18:00... I left the 4th floor gym at 16:09, so however long it took me to get back to the 2nd floor gym is my time. It should be just under 18:00.

Nice turn out this morning. Good WOD Tony.

kseki said...

End of week 2 of crossfit. Hopefully week 3's times will drop... Hopefully

NM said...

Thanks to Bob and Gregg for hooking me up with the CF North Atlanta Affiliate this morning. We did the Power Clean (1-1-1-1-1-1-1). Jason led some great instruction and think my form got a lot better (105, 125, 145, 155, 165, 175, 185). I'd encourage you to check CFNA out if you're ever that way.

Their warm-up was new to me and a good change of pace:
-400m row
10 Reps each of the following:
-Goblet Squats
-Pistols (5 each leg)
-Handstand kick-ups (alternating kick-up leg...yeah, try it...I thought I was halfway coordinated til I tried to kick up with my "non-dominant" leg...I looked ridonkulous on these)
-Burpee Box Jumps
-GHD Sit-ups

Look forward to seeing you guys next week! Anyone know what time the gym opens Monday AM? Would love to get a crew together if anyone is around. OK, I've more than taken up my space. Have a great weekend...Peace out, Cub Scout...

JWhips said...

Did Helen with the lunch group today.

8:13(PR) This is 30 seconds faster than my time in December.

Today was a good day.

Body(InProgress)ByBGCF said...

Missed this morning for D2 Sandhurst. We did 8 sets of suicides on the stairway to heaven (basement to first floor to basement to second... to first)

Also did the missed Ground to Overhead for 7000lbs
85lbs, 43 snatch, 40 clean and jerk, 10-15 min, no timer

10,9,8...1 pull-ups with 5-10 sec in between.

Good luck getting back it, MAJ Blackmon

SB said...

did Row repeats:

4 rnds of 500m row (2 min of rest between)
Continuous clock: 13:53

Also did jacob's ladder in the 62 room cardio side:
10:00min; 723meters