8-14-07 WOD

Tuesday CFC WOD

For time:

50 Box Jumps (m:24 in box, f:18 in box)
50 Jumping Pull-ups
50 DB Swings (m:45lb,f:25lb)
50 Walking Lunges (25 each leg)
50 Knees to Elbows
50 Push Press (m:45lb,f:25lb)
50 Hip Extensions
50 Wall Ball Shots (m:16lb,f:10lb)
50 Burpees
50 Double Unders

Post time to comments.

8-14-07 WOD003 8-14-07 WOD006 8-14-07 WOD008 8-14-07 WOD018 

8-14-07 WOD026

9 Comments »

  1. Comment by jeff

    I tried your DL/PU ladder workout again on Sunday. I scaled it down to 15 rounds this time. Last time I did 1-10 on day 1 and 11-20 on day two. First ten rounds in about 20:00. Three minute break, then last five rounds. Total of 36:00. DLs may take a lot out of the tank, but the PUs were the limiting factor. Need to work on higher volume I guess.

    Today’s workout looks killer. May try this out later tonight. One question, are the hip extensions the same as the back extensions on the GHD?

    -Jeff

  2. Comment by CFCMatt

    Jeff,
    Watch this demo video: http://media.crossfit.com/cf-video/CrossFit_GHD.wmv

  3. Comment by jeff

    When in doubt, check the FAQ. Sorry about that, and thanks for the link.

  4. Comment by yogi

    17:46
    Scaled everything back to 30
    Did 30 standard pull ups instead of jumping pull-ups

    Does anybody know where I can buy a decent medicine ball around here. My gym has officially banned me from using theirs. Yuo knock out a few ceiling tiles and everybody freaks out.

  5. Comment by CFCMatt

    Don’t know of any good med ball suppliers around here. We’ve ordered Iron Woody’s and Dynamax and Dynamax are the best by far.
    http://www.medicineballs.com

  6. Comment by CFCPam

    “…My gym has officially banned me from using theirs. Yuo knock out a few ceiling tiles and everybody freaks out.”
    HAHAHAHAhaha! Outstanding!

  7. Comment by Jeff

    Great workout!

    Mods: 20″ box is my tallest, 30# DB swings, 40 MB cleans w/ 20# ball. KTEs and Hip Extns took some big chunks of time. Running out of gas. Called it quits after the MB cleans at 49:00.

    I’ll get it next time!

    PS. Great quote yogi. Makes me wish I was still in a gym to get funny looks. LOL.

  8. Comment by CFCMatt

    Jeff,
    Scale, man, scale! These workouts are designed, mostly, for advanced athletes.
    Matt

  9. Comment by CFCMatt

    Level2 scaled: 40 reps
    Chris 29:45
    Jason 24:49
    Level1 scaled: 30 reps
    Matt 20:34
    Pam 17:57
    Nancy 30:14
    Gerry 22:42

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