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)
Posts
12 comments:
3 rounds
65lbs
Red and blue bands
M2
3 Rounds
Pull-ups
Ring Dips
95lbs SDHP
Tabata Abmat
13/15
Bob
Judicious. 3 rounds
Tabata. 11/15
Jamie
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
3 + 15 pull ups and 15 ring dips
8/9
Morgan
"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
Judiciuos 3rnds
15 PU
15 RD
95lbs
Tabata abmat 8/11
"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
Judiciuos 2rnds (MOD)
15 Body rows
15 Dips -bench
45#
Tabata abmat 5/8
Mrs. SB
Judicious
3 Rounds + 3 PU/3 RD == 1 MU
Abmat - Tabata Intervals
11/8
Judicious
3rounds + 5/15
Also...
2mins AMRAP
Double unders (106)
Rest 2 minutes
106 Double unders for time
1:43
6:00 ABS
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