1. Warm up
2. Skill training: kettlebell swing
3. Complete as many rounds as possible in 20 minutes of:
Run, 400 m
Muscle-ups, 7 reps
4. Recovery: mobility
This workout was posted on the CrossFit mainsite on Thu 12 May 2011. Have a look at the comments and scores here.
1. Warm up
2. Skill training: rowing
3. Five rounds for time of:
62.5/42.5 kg overhead squat, 5 reps
Toes to bar, 10 reps
35/20kg hang squat clean, 15 reps
Double-unders, 20 reps
4. Recovery: mobility
This workout was posted on the CrossFit mainsite on Wed 11 May 2011. Have a look at the comments and scores here.
Andrew: 13:45 (15 kg overhead squat; 20 kg hang squat clean; single unders, 40 reps)
Amanda: 14:53 (10 kg overhead squat; 15 kg hang squat clean; single unders, 40 reps)
Noelle: 13:28 (20 kg overhead squat; 15 kg hang squat clean; single unders, 40 reps)
Dan: 13:10 (10 kg overhead squat; 15 kg hang squat clean; single unders, 40 reps)
1. Warm up
2. Skill training: handstand/ handstand walking
3. Ten rounds for time of:
60/40 kg deadlifts, 15 reps
Push ups, 15 reps
4. Recovery: mobility
Jason: 14:42 (RX)
Noelle: 14:59 (30 kg deadlift, 15 reps; kneeling push ups, 10 reps)
Dan: 17:30 (40 kg deadlift, 15 reps; kneeling push ups, 10 reps)
1. Warm up
2. Skill training: back squat
3. Complete as many rounds as possible in 20 minutes of:
Chest to bar pull-ups, 5 reps
20/14 lb medball, Wall ball, 10 reps
24/16 kg kettlebell swings, 15 reps
4. Recovery: mobility
This workout was posted on the CrossFit mainsite on Tue 9 May 2011. Have a look at the comments and scores here.
Amanda: 10 rounds (green band, 12 lb medball, 12 kg KB)
Andrew: 11 rounds + 13 swings (green + blue band, 12 lb medball, 16 kg KB)
Kerry (at 7 months pregnant): 8 rounds + 5 pull ups (green band, 12 lb medball, 12 kg KB)
Noelle: 9 rounds (green band, 12 lb medball, 12 kg KB)
1. Warm up.
2. Skill training: muscle up
3. Five rounds for time of:
45/30 kg thruster, 15 reps
15 Bar-facing burpees
4. Recovery: mobility
This workout was on the CrossFit mainsite on Sun 8 May 2011. Have a look at the comments and scores here.