“Helen”
3 rounds for time of:
Run 400 meters
21 DB Swings (m:55lb,f:35lb)
12 Pull-ups
Post time to comments.
CFC Athletes:
CrossFit Champions will be closed Thursday and Friday, 12-27 and 12-28.
We will be back in swing with full, regular schedule starting Monday, 12-31, and we will be open and training on New Year’s Day.
“Cindy”
As many rounds as you can in 20 minutes of:
5 Pull-ups (or 10 Jumping Pull-ups)
10 Push-ups
15 Squats
Post rounds to comments.
Merry Christmas and Happy Holidays from CrossFit Champions.
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No workouts Christmas day.
We will have a workout on Wednesday at 9:00 a.m.
For time:
50 Burpees
200 meter Sprint
50 Pull-ups
200 meter Sprint
50 Overhead Squats (m:95lb,f:65lb)
Post time to comments.
12 Days of CFC
For time:
1 100 meter Sprint
2 Knees to Elbows, 1 100 meter Sprint
3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint
4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint
5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint
6 Squats, 5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint
7 DB Swings, 6 Squats, 5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint
8 Burpees, 7 DB Swings, 6 Squats, 5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint
9 Pull-ups, 8 Burpees, 7 DB Swings, 6 Squats, 5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint
10 DB Thrusters, 9 Pull-ups, 8 Burpees, 7 DB Swings, 6 Squats, 5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint
11 GHD Hip Extensions, 10 DB Thrusters, 9 Pull-ups, 8 Burpees, 7 DB Swings, 6 Squats, 5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint
12 Slam Balls, 11 GHD Hip Extensions, 10 DB Thrusters, 9 Pull-ups, 8 Burpees, 7 DB Swings, 6 Squats, 5 Ring Dips, 4 Box Jumps, 3 Push-ups, 2 Knees to Elbows, 1 100 meter Sprint
Post time to comments.
For time:
Run 3 miles.
Post time to comments.
Rest.
4 rounds for time:
Sprint 100 meters
Walking Lunge 100 meters
Post time to comments.
Deadlift
3-3-3-3-3-3
Post loads to comments.
3 rounds for time:
50 1-arm DB Swings (alternate arms) (m:35lb,f:25lb)
50 Jumping Pull-ups
50 Walking Lunges
Post time to comments.
Five rounds for time of:
Run 400 meters
21 Sumo deadlift high-pull (m:75lb,f:50lb)
21 Thruster (m:75lb,f:50lb)
Post time to comments.
Rest easy.
Just want everyone to know that today is a good, good day. Right, Katy and Rick?
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post rounds to comments.
3 rounds for reps:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
DB Thrusters, (m:30lbs,f:24lbs) (Reps)
DB Swings, (m:40lbs,f:25lbs) (Reps)
Box Jumps, (20″ box) (Reps)
Push-ups, (Reps)
Row for calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post total score to comments.
Yay Nancy!
Congratulations on your first 1/2 marathon!
Nancy ran the 13 mile 1/2 marathon (Dallas White Rock) this weekend and finished at 2:21:57, running the course at a 10:49/mile pace!
CrossFit Champions is very proud of you, Nancy! Can’t wait to hear all about it.
“Michael”
Three rounds for time of:
Run 800 meters
50 GHD Hip Extensions
50 Sit-ups
Post time to comments.
For time:
Row 2K
50 Wall-ball shots (m:16lb,f:12lb)
Row 1K
35 Wall-ball shots
Row 500 meters
20 Wall-ball shots
Post time to comments.
Take the day off.
Read something good.
“Diane”
For time, 21-15-9 reps of:
Deadlift (m:225lb,f:150lb)
Handstand Push-ups
Post time to comments.
