Front Squat, Ring Dip, Box Jump

21-15-9

Front Squat, 115/85

Ring Dip

Box Jump, 24/20

Post time to comments. Compare to 7/12/13. 

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).
Post time to comments. Compare to 9/4/09, 10/12/09, and 2/1/11.

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Elizabeth (as Rx'd) (Annie and Greg)...[wmv][mov]

"A CrossFit Kids Class at CrossFit Brand X" with Mikki Martin, CrossFit Journal preview video [wmv] [mov]

7 rounds for time of:
Sumo deadlift high-pull 12 reps
12 Ring dips

Post time to comments.

Compare to 3/3/11 and 12/14/11.

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Russell Berger 5:50, Kim Malz 12:31. Post time to comments.

Compare 4/11/11 and 110328.

“3G Tabata”

Tabata:
C2B Pullups
Ring Dips
T2B

Complete 24 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are chest-to-bar pullups, the second 8 are ring dips, and the third 8 intervals are toes-to-bars. There is no rest between exercises.

Post total reps from all 24 intervals to comments.

Compare to 7/15/11.

FOOTBALL FRIDAY

Complete 5 rounds:

Handstand Hold - 30 seconds
Max Handstand Push Ups
Static Pull Up Hold - 30 seconds
Max Strict Pull Ups
Hold Top of Ring Dip - 30 seconds
Max Ring Dips

*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*There is no time component for this workout other than the 30 sec holds.

Post total reps completed to comments.
CFFB 11/28/11

7 rounds for time of:
Sumo deadlift high-pull 12 reps
12 Ring dips

Post time to comments.

Compare to 3/3/11.