Perform the following for time:
25 Wall-balls (20#/14#, 10′ target)
100 meter sprint
20 Wall-balls
100 meter sprint
15 Wall-balls
100 meter sprint
Rest 1 minute
Repeat the above interval 3 times, replacing the wall-balls first with box jumps (20″), then with dumbbell/kettlebell swings (55#/35#) and finally with jumping pull-ups. Your score is the time it takes to complete all four intervals.
Box Jumps […]
7 rounds for time:
15 deadlifts (135/95)
15 push-ups
150 meter run
(Front to back) Stacey L., Laura W., and Emily P. at various stages of their deadlifts. Great to have you ladies back in class!
Anthony Gajkowski, of Amplify Fitness in Chicago brought this to my attention: http://amplifyfitness.com/news_files/greg-glassman-fit-zone-radio.html
Maximize your work output at the following stations:
Rowing
Push-press
Box Jumps
Kettlebell Swings
Spend two minutes at each station and rest 30 seconds between exercises. Complete the circuit two times.
John S., John G. and Andy K. do their box jumps.
Hooverball Sundays start this weekend!: http://crossfitmilwaukee.com/forum/phpBB3/viewforum.php?f=25
3 rounds for time:
500 meters row
50 push-ups
Melissa Cvjeticanin and Jon Anaker work their way through the workout. Melissa is visiting us from CrossFit Mississauga. The workout listed above was their workout for yesterday.
For time:
1 thruster w/45#
20 pull-ups
2 thrusters
19 pull-ups
3 thrusters
18 pull-ups
4 thrusters
17 pull-ups
all the way to . . .
20 thrusters
1 pull-up
Kurt K. and Troy P. jump rope at Atwater Park.
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (225/135)
24″ box jump
Burpees
Congratulations to Jonathon Atkins and the rest of the 2008 Bradford High School State Champion baseball team for a job well done! OK, Jon, the season’s over. Now get your ass back to the gym! (you too Scott - you need to get your vertical equal to Jon’s so […]
For time
10-9-8-7-6-5-4-3-2-1 reps of the following:
Push-press (135/95)
Pull-ups
Weighted sit-ups (45/30)
Veronica and Irene demonstrate how CrossFit can benefit people of all age ranges. Keep up the great work, you two!
