March 13th, 2009

Old school
Old school

Today’s WOD

“Lynne”

5 Rds of:

BW Bench Press Max Reps

Pull Ups Max Reps

3 min rest

Do as many reps as possible @ bodyweight (BW) for bench press with no rest. Once you can no longer do any more, rack the weight, and do as many consecutive pull ups as possible. Then rest 3 minutes. Do this for 5 rounds and add up your total number of reps from each round to get your score. If you are unable to bench press your BW, scale as needed.

Lynne Demo

Post scores to comments

March 11th 2009

pull-ups-diablocrossfitToday’s WOD

30 Burpees

5 Pull-ups

25 Burpees

10 Pull-ups

20 Burpees

15 Pull-ups

15 Burpees

20 Pull-ups

10 Burpees

25 Pull-ups

5 Burpees

30 pull-ups

Post time to comments

March 10th 2009

medicine-balls

                                                        Medicine Ball Cleans…[wmv][mov]

Today’s WOD

Running ‘Lucky 7’

Seven rounds for time:

7 push-ups, 7 med-ball cleans, 400m run.

Post time to comments

March 9th 2009

kate-at-gymnastics-august-2006-0151

Today’s WOD

Double-under progression

Using a continuous running clock, do 1 double-under the first minute, 2 the second, continue until you can no longer complete the amount of double-unders for the given minute.  i.e.15 double-unders in the fifteenth minute.

Post numbers to comments

March 7th 2009

norcalfirefran2-th

                                     “Firefighter Fran” CrossFit NorCal – video [wmv] [mov]

Today’s WOD

 

‘Fran’

3 rounds 21, 15 and 9 reps

95lb/65lb thrusters

pull-ups

Post time to comments