Rest Days.
Have a great weekend!
Friday, 04/29/11
CROSSFIT FRIDAY!
AMRAP 25
Starting in '62 Room
25 Knees-to-elbows
Lunge steps to the railing in the hall before the stairway to heaven and back to steps leading to Hayes Gym
Run up to Hayes Gym
6 over-the-bars on the horizontal bars (sub 18 pull-ups)
Burpee broad jumps to the monkey bars
Run up to the 4th floor
10 pistols or 50 squats
Run back down to '62 room via stairway to heaven
Post rounds complete to comments
AMRAP 25
Starting in '62 Room
25 Knees-to-elbows
Lunge steps to the railing in the hall before the stairway to heaven and back to steps leading to Hayes Gym
Run up to Hayes Gym
6 over-the-bars on the horizontal bars (sub 18 pull-ups)
Burpee broad jumps to the monkey bars
Run up to the 4th floor
10 pistols or 50 squats
Run back down to '62 room via stairway to heaven
Post rounds complete to comments
Thursday, 04/28/11
For weight:
Box Squats (Back squats to a box)
3,3,3,3,3,3,3,3
Post weights to comments
Box Squats (Back squats to a box)
3,3,3,3,3,3,3,3
Post weights to comments
Wednesday, 04/27/11
We did the WOD about 6 weeks ago. Here is a good chance to assess what you have done over the last 6 weeks and whether it is improving you or not...
10 kettlebell swings (53/35)
15 sit-ups
20 double unders
Post rounds complete to comments
Compare to 03/09/11
Tuesday, 04/26/11
CrossFit Games Open WOD 11.6
Let's get fired up!!! This is the FINAL workout of the 2011 CrossFit Games Open.
We will do the WOD at 0530. Please do you best to make it at this time if you are looking for an official score. If not, do it whenever you want.
Here is a link to the document with the score sheet and performance standards.
PLEASE watch this entire video before you come to attempt the workout.
Here is the WOD:
Complete as many reps as possible in 7 minutes following rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Let's get fired up!!! This is the FINAL workout of the 2011 CrossFit Games Open.
We will do the WOD at 0530. Please do you best to make it at this time if you are looking for an official score. If not, do it whenever you want.
Here is a link to the document with the score sheet and performance standards.
PLEASE watch this entire video before you come to attempt the workout.
Here is the WOD:
Complete as many reps as possible in 7 minutes following rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Men's prescribed weight is 100 lbs
Women's prescribed weight is 65 lbs
Post rounds/reps complete to comments. If you are a Games competitor, make sure you submit your scores online as well.
Subscribe to:
Posts (Atom)