From the CrossFit regional competition: 5-4-3-2-1 Muscle-ups Bear Complex 115/75 Post Time to comments: Coach’s Notes: If you don’t have a muscleup the sub is 4 pullups and 4 ring dips for each muscle up. If you have an unassisted ring dip, you can do 2 muscleup transitions for each muscle up. In the bear [...]
Archive for June, 2010
Hope all you dad’s out there are getting a good rest day. Or Active rest day. Thanks to everyone who came out on Saturday to support Hammer Down at the summer wellness festival at FFX corner. That was a lot of fun. Wishing Alison (WEE ALI) a safe trip back to her motherland for the [...]
In teams of two: Complete 200 pushups (only one person does pushups at a time while other teamate completes one of the tasks listed below) 400 meters sand bag carries. 400 meters ball throw. 20/15# 400 meters Overhead ball side shuffles. (20/15# ball) 400 meters Farmers walk (2 pood / 1.5 pood) scales as necessary [...]
Clean and Jerk 3-3-3-3-3 Post weight per round: Coach’s Notes: This is our first clean and jerk, but you can compare with 100414
200 Pushups for time: Coach’s Notes: go to failure. At failure, sprint 100 meters. Continue until all 200 pushups are complete. Post time to comments:
4 Rounds for time. 440 meter run 9 Thrusters 95/65 30 Situps Post Time to comments:
“Randy” 75 pound Power snatch, 75 reps for time. Post time to comments. Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
“Cindy” AMRAP in 20 minutes 5 pullups 10 pushups 15 air squats Post number of rounds completed to comments: Compare to: 100126
Some really great achievments this week… ok, off the top of my head I watched Leigh nail the 24 inch box jump… as well as watching Haley, Marggie, Mike and several others get off the pullup band and start knocking out some real pullups. (All it takes is consistency and patience… two items you hear [...]
21-15-9 Unbroken Thrusters 95/65 Unbroken Hang Power Cleans 95/65 Post time to comments: Coach’s Notes: Both the Thrusters and Cleans must be unbroken (that is you cannot put the bar on the ground… putting the bar on the ground constitutes a 5 pullup penalty). You may put the bar down between the Thrusters and Cleans. [...]
