Archive for: February 2008

Five rounds for time of:

400 meter Run
50 Squats
30 Back extensions

Post time to comments.

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“Isabel”

For time:

30 Snatches (m:135lb,f:95lb)

Post time and thoughts to comments.

Rest up.  The rest of the week is killer!

5 rounds for time:

30 Box Jumps (24 in.)
30 DB Hang Power Cleans (m:40’s,f:25’s)
Run 200 meters

Post time and thoughts to comments.

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3 rounds for time:

Run 400 meters
30 Thrusters (.5bw)

Post time and thoughts to comments.

Free Saturday workout here at CFC.

“Tabata Something Else”

8 Tabata intervals for each of the following movements:
(no rest in between movements)

Pull-ups
Push-ups
Sit-ups
Squats

Tabata: For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score for that exercise is the least number of reps for any of the eight intervals.

Your total score for the workout is the sum of the 4 exercise scores.

Post score to comments.

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Super “Helen”

3 rounds for time:

Run 800 meters
42 KB Swings (m:55lb,f:35lb)
24 Pull-ups

Post time to comments.

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Take it easy.

For time:

50 Wall Ball Shots (m:16lb,f:12lb)
10 GHD Hip Extensions
40 Wall Ball Shots (m:16lb,f:12lb)
20 GHD Hip Extensions
30 Wall Ball Shots (m:16lb,f:12lb)
30 GHD Hip Extensions
20 Wall Ball Shots (m:16lb,f:12lb)
40 GHD Hip Extensions
10 Wall Ball Shots (m:16lb,f:12lb)
50 GHD Hip Extensions

Post time to comments.

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Perform 4 max 500 meter row attempts, allowing 3-4 minutes rest between attempts.

Workout score is the difference between your best and worst time.  Obviously, the lower the score the better.

Post all 4 row times, and score to comments.

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The Saturday, 2-16-08, CrossFit Class will be held here at CrossFit Champions instead of a park, due to weather.

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