For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
"A Look into Mental Performance Training: Part 1" with Dawn Fletcher and Miranda Oldroyd, CrossFit Journal preview video [wmv] [mov]
Big Dawgs:
ReplyDeleteAs rx’d
Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1.5 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Double Unders (count your attempts. It counts even if you miss)
Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 1 pood
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 15-35 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Double Unders (count your attempts. It counts even if you miss)
Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 15 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Double Unders (count your attempts. It counts even if you miss)
BONUS! - Take 1 second off your time for every pound you have lost since Jan 1, 2011.
ReplyDeletePenalty - Add 1 second to your time for every pound you have gained since Jan 1, 2011.
sweet! i get a 50 second headstart! yay!
ReplyDeletegood article on mainsite today regarding correcting issues with the bergener warmup. www.crossfit.com
ReplyDeleteGoing to need a substitute for box jumps, wall balls, and dbl unders
ReplyDelete28:32
ReplyDelete20" box and 14# wallball were the only "subs" and i did not use my 50 second bonus! :)
it was lonely in the gym today...but wednesdays are a lot of people's off days. glad i got it over with! it's gonna be hot tonight!
hey puma, can you do this?
ReplyDeletehttp://www.youtube.com/watch?feature=player_embedded&v=guXeXlimldQ#!
You build the box, I'll jump it.
ReplyDeleteI loved the 'no rep' comment for "lack of control before stepping back down."
ReplyDeleteGlad I'm not doing filthy fifty, but glad Cori got rid of the filthy fifty, congrats!!
ReplyDeleteThat's a great article on the Burgener warmup. Now I know what I need to work on.
I'm pretty sure I can climb up to 58.6".
YOWZA - tough week! Might need to rest tonight after attempting cirque du soleil backbends yesterday...
ReplyDeleteAnd congrats Cori, you look great!
ReplyDeleteBadger must have been out there. Bad day
ReplyDeleteSub box jump for 500M row
Sub wall balls for 45# thruster
Sub dbl unders for 500M row
Shoulders fried
between 35 and 39 min
Drew Hill: I HATE him; but I love him. Would have DNF'd at the burpees if Drew hadn't gotten in my face. Thx man. 38:58 Rx
ReplyDelete22:49 RX
ReplyDelete3m box jump
4m kte
kb unbroken
pp unbroken
2m du