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"Paul"
Double Under x 50, Knee to Elbow x 35, 185lb OHW x 20 yards
5 rounds for Time
5 round(s) for Time
Rankings for All Athletes, completed as Rx
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Feb 12 2010 - Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.
1 round(s) for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Pull-Ups | 100 reps |
| 2. | Push Ups | 100 reps |
| 3. | Situps | 100 reps |
| 4. | Air Squats | 100 reps |
Feb 13 2010 - Athlete Graduation
Holding Exercise (Continous)- RX Exercise --NonRx Exercise-- Reps
Plank- OH Squat (75/45)-- Front Squat (75/45)-- 15
Situps- Push Jerk (95/55) Push Press (75/55)-- 15
MedBall Cleans- SDLHP (95/55)-- KB SDLHP (1.5/1.0)-- 15
PushUps- DL (95/55)-- DB DL (35/25)-- 15
1 round(s) for Reps
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Lots of Exercises | |
Feb 14 2010 - Helen
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time
3 round(s) for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Run | 400.00 meters (1312.4 feet) 1 rep |
| 2. | KettleBell Swing | Men: 53 lbs. (24.062 kgs.), 21 reps |
| 3. | Pull-Ups | 12 reps |
Feb 12 2010 - test1
test run
20 round(s) for weight
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Push Jerk | Men: 110 lbs. (49.94 kgs.), |
Feb 10 2010 - Ladder me
For Time:
400M Row
+
Ladder 10...1 of Hip Hop Burpees (4 touches), Thrusters (95/65), Double Unders (8:1 non-rx), Situps
1 round(s) for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Row | 400.00 meters (1312.4 feet) |
| 2. | Hip Hop Burpees | 55 reps |
| 3. | Thrusters | Men: 95 lbs. (43.13 kgs.), Women: 65 lbs. (29.51 kgs.), 55 reps |
| 4. | Double Unders | 55 reps |
| 5. | Situps | 55 reps |
Feb 5 2010 - Beat Down Marla
WOD By Marla
3 Rounds for Time
20 Box Jumps
20 Pull Ups
20 Man Makers (35/20)
3 round(s) for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Box Jumps | 0.61 meters (2.0 feet) 20 reps |
| 2. | Pull-Ups | 20 reps |
| 3. | Man Makers | Men: 70 lbs. (31.78 kgs.), 20 reps |
Feb 9 2010 - Front Squat
Max Weight Single Rep Front Squat
1 round(s) for weight
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Front Squat | 1 rep |
Feb 8 2010 - Overhead Press
Max Weight Single Rep Overhead Press
1 round(s) for weight
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Press | 1 rep |
Jan 4 2010 - CFS
AMRAP in 1 min per station:
PwrCleans (135/95)
Pushups
DB Presses (35/20)
Total of 4 Rounds. 1 min rest between rounds.
4 round(s) for Reps
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Power Clean | Men: 135 lbs. (61.29 kgs.), Women: 95 lbs. (43.13 kgs.), |
| 2. | Push Ups | |
| 3. | Press | Men: 70 lbs. (31.78 kgs.), Women: 40 lbs. (18.16 kgs.), |
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Want to try CrossFit? Crossfit Strong offers a free introductory class every Saturday at 11:00 AM. The FREE introductory class consists of a detailed description about CrossFit.
Then there will be demonstrations of the exercises that the workout will consist of. A 15-minute warm-up will be next, followed by the Workout of the Day (WOD).
This will be scaled to the individuals fitness level. Feel free to just come observe or jump right in and get a great workout! Call to Confirm.
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CFS Endurance July 2010
Register Here
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