Archive for: December 2007

“Helen”

3 rounds for time of:

Run 400 meters
21 DB Swings (m:55lb,f:35lb)
12 Pull-ups

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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

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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)

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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

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For time:

Run 3 miles.

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Rest.

4 rounds for time:

Sprint 100 meters
Walking Lunge 100 meters

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Deadlift

3-3-3-3-3-3

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3 rounds for time:

50 1-arm DB Swings (alternate arms) (m:35lb,f:25lb)
50 Jumping Pull-ups
50 Walking Lunges

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Five rounds for time of:

Run 400 meters
21 Sumo deadlift high-pull (m:75lb,f:50lb)
21 Thruster (m:75lb,f:50lb)

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