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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
Benchmark: Elizabeth
Being “the sport of fitness” without a way to quantify our workouts we would be running circles around our fitness goals and aspiration. These are the numbers from past Female and Male Competitors according to the time, gender, age, and bodyweight for this workout. See where you compare! Top women: Position Total Time Gender Approx. [...]
“Ice Monster”
Friday, January 20, 2012 Paleo Challenge Blog (Day 12) Everything we do is scalable. Women, children, obese, elderly, wounded warriors, Moms, special forces, elite athletes are all doing Crossfit. Workouts are modified as needed to be accessible by anyone yet challenging to everyone. The CrossFit community is accessible to children, senior citizens, morbidly obese, and [...]
Wednesday, December 28, 2011
Strength: Back Squat (tough 8 rep) Conditioning: 1.2.3.4.5.6.7.8.9.10 For Time Back Squat (185/115) Ring dip Burpee Rest 2 minutes after 6th round; then complete remaining rounds. Whats motivates you? What excites you? What makes you feel like you have an impact in this world? [...]
Monday December 12, 2011
Saturday we will being doing the infamous “12 Days of Christmas” workout followed by a 1 hour long FREE Paleo Seminar at 10:30. We will be providing snacks. Question and Answer to follow. Bring a friend. Strength: A1.Press 3RM A2. 15 Situps Conditioning: 15 minutes of work: 6 Hand Stand Pushup 9 Ring Dips 12 [...]
Monday
Strength: Undulating Back Squats Conditioning: 10min HSPU 5min Double Unders 2min Lunges 1min Ring Dips Score Total Amount of Reps Happy Halloween! In the spirit of Halloween here’s a video that’s both creepy yet athletic based. (video) And remember stay away from the sugar!
Friday
As many rounds as possible in 7 minutes: 5 Cleans (155/95) 10 Dips Active Rest 3minutes AMRAP 7 minutes: 5 DL 225/155 5 HSPU Ray Lewis on Work Ethic (vide0)
