CrossFit 951

WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

"Annie"

50-40-30-20-10 reps of:

Double Unders

Sit Ups

Post times to comments.


Check out Spealler doing 100 Pull ups non stop!

What is CrossFit?  From CrossFit Fire...

WOD

3 Rounds for time of:

5 Split Jerk each arm @ 25% bodyweight
7 Push ups
50m Sprint

Rest 30 seconds between rounds.

Then

8x40m sprint, full recovery between each.

WOD

7 rounds for time of: 3 Handstand Push Ups 5 Power Cleans 185 lbs 7 Pull Ups

WOD

Today we start some Olympic Lifting!  If you don't want to, we can still give you full scale CrossFit workouts.  For those that want to learn, here we go! 


Snatch 3x5/70%

Clean and Jerk 3x5/70%

Then:

4 rounds for time of:

15 Pull ups

25 Double Unders

If you don't know your max, we will start light to get the form correct.


CrossFit WOD:

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

"Cindy"

Complete as many rounds as possible in 20 minutes of:

5 Pull ups

10 Push ups

15 Squats

Post rounds completed to comments.

We will be running class here at the garage gym on Saturday at 8am if anyone wants to come by!  I'll be out there lifting.  See you in the morning!

"Nancy"

5 rounds for time of:

400m run

15 Overhead Squat, 95lbs.

Post times to comments.

Picture courtesy of weightlifting365.com

WOD

Overhead Squat Heavy Single:  80% of that for 5x5

Then

3 Rounds for time of:

400m Run

10 Push Press, 70% of max

Post times to comments.

Here's a cool website to browse.

RESULTS

Okay, so we did CrossFit Total yesterday.  Here are a few of the results:

Ana:  Shoulder Press went from 45lbs to 75lbs
         Back Squat went from 145lbs to 175lbs
         Deadlift went from 195 to 225lbs.

Laura:  Shoulder Press went from 65lbs to 70lbs
            Back Squat went from 135lbs to 145lbs
            Deadlift went from 175lbs to 185lbs

Dominiq: Shoulder Press went from 65lbs to 70lbs
              Back Squat went from 105lbs to 145lbs
              Deadlift went from 115lbs to 185lbs

Tony:  Shoulder Press went from 95lbs to 120lbs
           Back Squat went from 200lbs to 225lbs
           Deadlift went from 225lbs to 250lbs

GREAT JOB EVERYONE!  If I didn't post your results, post them in comments!

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.