“Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. Compare to 080214. View image CrossFit Certification Seminar – CrossFit Virginia Beach “Muscle and Fitness” presents, “CrossFit – The Toughest Workout Ever?” – video [wmv] [mov]
“Cindy” As many rounds as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Squats
Split Jerk 1-1-1-1-1-1-1 reps Post loads to comments. CrossFit Snohomish workout demo – video [mp4] [wmv]
“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time to comments. Compare to 071231.
“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments. Compare to 071227. Enlarge image CrossFit – Baghdad International Airport The Set-up Part 3 with Kelly Starrett – video [wmv] [mov]
30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Compare to 080103. Enlarge image CrossFit Certification Seminars – Rainier CrossFit and CrossFit One World Spotting the Bench Press Part 1, Mark Rippetoe – video [wmv] [mov]
Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Enlarge image Training the Pistol with Adrian Bozeman, CrossFit Journal Preview 2 – video [wmv] [mov]
