Wednesday 110413

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

120 pound Overhead squat, 30 reps

10 Muscle-ups

Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps).

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Monday 110411

Resting 60 seconds between sets:

Press 2-2-2-2-2-2-2-2-2-2

Sunday 110410

Run 1600 meters

Rest 3 minutes

Run 1200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Fight Gone Bad!

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 100925.

Thursday 110407

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Connor Martin 6:59. Post time to comments.

Compare to 100522.

Wednesday 110406

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

165 pound Squat clean

165 pound Jerk

Heather Bergeron 29 rounds (58 reps), Pat Sherwood 22 rounds + 1 clean (45 reps).

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Tuesday 110405

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Saturday 110402

Five rounds for time of:

Run 400 meters

5 Back squats

Russell Berger 12:17 at 315lbs. Post load and time to comments.

Friday 110401

30 Muscle-ups for time

Brandon Pastorek 4:20. Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 100326.