3/07/2012

''Judicious'' (03.07.2012)

Congratulations to Chase for completing his Level One CrossFit Cert this past weekend!

Warm-up Drills (03.07.2012)
Row 3:00
2 Rounds of
3 x Deadhang Pull-ups
6 x CFGS Push-ups
9 x 'Wall Facing' Air Squats
-Shoulder Dislocates (PVC)
-Sumo Squats
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Judicious'' (03.07.2012)
Complete as many rounds as possible in 20:00 of
5 x Muscle-ups
15 x Sumo Deadlift High-Pull (95/65lbs)
Run 400m

Notes: Scaling for Muscle ups will be 3 Pull-ups/Ring Dips per rep... QUALITY!

''Tabata GHD/Abmat Sit-ups'' (03.07.2012)
8 Rounds of Tabata intervals for Low/High score:
GHD/Abmat Sit-ups

Burpee Challenge (Optional)
66 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (03.07.2012)

12 comments:

Anonymous said...

3 rounds
65lbs
Red and blue bands

M2

Anonymous said...

3 Rounds
Pull-ups
Ring Dips
95lbs SDHP

Tabata Abmat
13/15

Bob

Anonymous said...

Judicious. 3 rounds

Tabata. 11/15

Jamie

lewis.robertdavid@gmail.com said...

20120307
"Judicious"
AMRAP 20:00
5 x Muscle Ups
15 x SDHP @ 95
Run 400m

3 rounds + 4 muscle ups


Tabata x GHD Sit-ups
14/13/12/12/10/11/10/11


-Berta

Ms. JD said...

3 + 15 pull ups and 15 ring dips

8/9

Morgan

Alison said...

"Judicious"
15 QUALITY static dips w/red band
15 QUALITY pullups w/red&blue bands
50# SDHP
2 rounds +15+15+12
Tabata GHD:
6/9

Mtn Rob said...

Judiciuos 3rnds
15 PU
15 RD
95lbs

Tabata abmat 8/11

Grinster said...

"Judicious" Modified

AMRAP 20:00

20x Jumping Pull-ups (no bands)
15x Parallel Bar dips (no rings)
15x DB SDLHP (45lb no barbell)
400m Run

3 Rounds 20/15/8

P.S. I hate working out without the proper equipment haha.

~Chase

Anonymous said...

Judiciuos 2rnds (MOD)
15 Body rows
15 Dips -bench
45#

Tabata abmat 5/8

Mrs. SB

Peter said...

Judicious
3 Rounds + 3 PU/3 RD == 1 MU

Abmat - Tabata Intervals
11/8

Mike M said...
This comment has been removed by the author.
Mike M said...

Judicious
3rounds + 5/15

Also...
2mins AMRAP
Double unders (106)
Rest 2 minutes
106 Double unders for time
1:43

6:00 ABS