CrossFit 2010-12-23
Longest Mile
* 1/4 mile run
* 70 yard lunge lap
* 1/4 mile run
* 25 kettlebell swings
* 1/4 mile run
* 25 air squats
* 1/4 mile run
Time 14:43
Crossfit
CrossFit 2010-12-21
Double reverse tabata
* Run for 20 seconds at 8% grade
* 40 seconds rest
* 20 seconds of pushups
* 40 seconds rest
Score is minimum speed plus minimum number of pushups.
8 MPH + 10 pushups Update on 2010-12-23 15:58 by Ben Espen
Dessert was 70 yard lunge lap, 70 yard frog
CrossFit 2010-12-20
Deads & Dips
Three rounds
* 10 Deadlifts
* 10 Ring dips
Total tonnage: 700 + 900 + 800 = 2300 kg
Finish with 30 hang power cleans [40 kg]
CrossFit 2010-12-16
Miracle Mile
3 rounds of:
* Run 1/4 mile
* 15 pullups
* 30 push presses [2x20#]
* 45 bodyweight squats
Finish with 1/4 mile run.
Time 26:59
Dessert was 3 rounds of 30 reps of situps on the GHD [glute ham developer]. I'm concerned about being able to
CrossFit 2010-12-15
Jarrod's Triplet
21-15-9
* Hang power clean [40 kg]
* Burpees
* Knees to elbows
Time 19:27
Last time 15:40
CrossFit 2010-12-13
Front squat and pushups
* Front squat 20/16/12/8/4/1 RM
* Pushups 40/32/24/16/8
1 rep max 65 kg
64 kg last time
CrossFit 2010-12-09
A workout the rest of the crew did earlier in the week.
AMRAP, 10 minutes, 40kg
* Clean
* 3 lunges with bar in front squat position, each leg
* 5 push presses
* 3 lunges with bar in back squat position, each leg
* Overhead squat
4 rounds