CrossFit Friday!
After an awesome day yesterday, let's keep the turnout strong for today. We have an awesome workout planned and can facilitate several people going through it at once.
"Buddy Murph"
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. For example, each partner can do 10 sets of 5 pull-ups, 10 push-ups, and 15 squats. Another way to break it down is to have one partner do all pull-ups and push-ups while the other partner does all the squats. The only requirement is that, between the two partners, you complete 100 pull-ups, 200 push-ups, and 300 squats.
We will keep the run indoors due to the forecasted snow tonight. We will brief the specific route in the morning.
Both partners must run both miles. You cannot begin the pull-ups, push-ups, or squats until both partners are finished with the first mile. You cannot begin to run the last mile until both partners have stopped working on the pull-ups, push-ups, and squats. Your time stops when both partners are finished with the run and back at the start point.
NOTE: Please check this link in the morning. If we are Code Red, the gym will not be opening. If we are code white, the gym will likely open late.
Thursday, 01/06/11
First Day of Class! I hope it goes well for everybody. Time to start the semester off on the right foot by coming in for CrossFit before breakfast!
AMRAP 10
7 Push press (95/65)
7 Burpee lateral jumps (over your press bar)
Post rounds to comments.
Bonus round:
Tabata double unders (for total repetitions)
AMRAP 10
7 Push press (95/65)
7 Burpee lateral jumps (over your press bar)
Post rounds to comments.
Bonus round:
Tabata double unders (for total repetitions)
Wednesday, 01/05/11
Tuesday, 01/04/11
AMRAP 15
10 Hand release push-ups
20 Air squats [wmv] [mov]
30 Double Unders [wmv] [mov]
Post number of rounds complete to comments.
There is a demo of the push-up standard at about 50 seconds into this video of the final 2010 CrossFit Games WODs. The standard is pretty simple but the workouts in the video are insane! [wmv] [mov]
If you are unable to do double unders, you can substitute 4:1 single unders. If you do not have a jump rope, get one! Until you get one, you can substitute tuck jumps.
10 Hand release push-ups
20 Air squats [wmv] [mov]
30 Double Unders [wmv] [mov]
Post number of rounds complete to comments.
There is a demo of the push-up standard at about 50 seconds into this video of the final 2010 CrossFit Games WODs. The standard is pretty simple but the workouts in the video are insane! [wmv] [mov]
If you are unable to do double unders, you can substitute 4:1 single unders. If you do not have a jump rope, get one! Until you get one, you can substitute tuck jumps.
Monday, 01/03/11
Welcome back from leave and Happy New Year! Time to start working on those resolutions...
This will be a weight day with two parts.
First, establish a 1 rep max for the clean (power or squat)
then
Five rounds for time:
10 Thrusters (95/65)
10 Sumo Deadlift High Pulls (95/65)
If you are in a time crunch or not sure you will be able to do both parts of the workout, start with the timed portion.
Post weight and time to comments
This will be a weight day with two parts.
First, establish a 1 rep max for the clean (power or squat)
then
Five rounds for time:
10 Thrusters (95/65)
10 Sumo Deadlift High Pulls (95/65)
If you are in a time crunch or not sure you will be able to do both parts of the workout, start with the timed portion.
Post weight and time to comments
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