Friday 030725

Complete 4 rounds for time:

Row 500 meters (or run 400-meters)

15 Handstand Push-ups

Rope Climb “double up”

Do handstand push-ups on parallettes. “Double up” is two roundtrips from seated with only “touch and go” between ascents. Post time to comments.

Thursday 030724

10 “Windshield Wipers”

With a 10RM load perform a very slow deadlift with a thirty-second travel to lockout and a thirty second travel to ground. Rest. Repeat for total of 10 reps.

10 “Windshield Wipers”

Tuesday, July 22 shows Loyd doing a “Windshield Wiper”. Both left and right positions constitute a single rep. If you can’t do the Wipers, struggle with them anyways for ten minutes before and after the deadlifts.

For deadlift use alternate grip, hook grip, parallel grips, whatever, don’t let go. Don’t speed up.

Tuesday 030722

Run 5 K

Monday 030721

For time:

15 pull-ups

15 sit-ups

13 pull-ups

13 sit-ups

11 pull-ups

11 sit-ups

9 pull-ups

9 sit-ups

7 pull-ups

7 sit-ups

5 pull-ups

5 sit-ups

3 pull-ups

3 sit-ups

1 pull-up

1 sit-up

Sunday 030720

Weighted walking lunge/push-press for 400 meters.

Four lunge steps, alternating legs, followed by 5 reps of push-press repeated through 400 meters. Rack and press from back, front, or alternate at will. Rest when and where needed but clock keeps running.

Divide load carried (pounds) by time to completion (seconds) and post to comments.

Friday 030718

Row 1K

Tabata Snatch

Row 1K

Max effort on rows. Rest as needed before and after Snatch efforts. Tabata protocol is 20 seconds of work followed by 10 seconds of rest for eight intervals. Post row times and Tabata Snatch score (load and fewest reps of 8 intervals) to comments. E.G. 3:10, 155 lbs. 6 reps, 3:21.

Thursday 030717

How many muscle-ups can you do in thirty minutes?

Take dip to lockout! Post reps to comments.

A CrossFit "Forging Elite Fitness" t-shirt will be awarded for the most consecutive muscle-ups in each of three divisions: open class, women, and Clydesdales (200 + lbs.).

This breaks the three-way tie (Brad H, Robb. W, and Loyd L.) from the CrossFit Journal muscle-up contest! If you still don’t have rings check this out and do as many pull-ups and dips as you can in as few sets as possible in thirty minutes. Don’t let a lack of rings limit your fitness.

Wednesday 030716

Two rounds of:

Right arm barbell push-press 12 reps

Left arm deadlift 12 reps

Run 800 meters

Left arm barbell push-press 12 reps

Right arm deadlift 12 reps

Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Monday 030714

Hang Clean

60% BW x V reps

70% BW x W reps

80% BW x X reps

90% BW x Y reps

100% BW x Z reps

Maximize V, W, X, Y, and Z. Rest as needed between sets. Post V, W, X, Y, and Z. Biggest V+W+X+Y+Z = total wins Pukie T-shirt.

Sunday 030713

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely five minutes between each round. Post time for each of five rounds to comments. E.G., 3:30, 4:10, 5:05, 6:18, 7:51