Row three 500-meter efforts separated by not more than 5 minutes.
Anyone sub 1:30 all three?
One set of push-ups. Please, only count the ones that lower the body
rigidly as a unit to the floor and rise to full extension. T
hese are RARE! Who's got 50?!
Two sets of deadlift. 5RM and 3RM loads. Warm-up sets don't count.
Anyone twice body weight?
Today we are rowing some intervals that take us to the middle of the lactic acid pathway.
Set the CII Rower for intervals a minute long with a minute's rest.
We are going to row ten of the intervals. This is a twenty-minute workout.
On the efforts, set the rower to projected meters and row the first interval at 95%
On the rest, row easy, maximizing your recovery.
On subsequent intervals attempt to repeat the distance covered on the first interval.
Submit your total distance for each of the ten intervals.
IF YOU CAN'T ROW,
On a track run a lap, walk the next. Repeat until you've run ten and walked ten.
Warm-up with three sets of sit-ups and back extensions
Bench press 21 Reps max weight (21RM load 21 Reps)
Two minute all out sprint on stationary bike
Rest as needed before you...
Bench same weight as before, got 21?
Two minute all out sprint on stationary bike
Rest
50 dumbbell Thrusters with 25% of your bodyweight,
immediately,
Jump on 20ox 50 times within 2 minutes,
immediately,
Walking lunge of 50 steps with dumbbells at 25% of your bodyweight,
immediately,
Run 1 mile
Let's give the hips and legs a little break today! We've got three options today depending on your fitness ability. Pick one.
Warm-up, including sit-ups and back extensions.
Do 100 pull-ups and 100 dips on the Gravitron or other assisted pull-up/dip device.
OR
Do 50 pull-ups and 50 dips without assistance.
OR
Do 15 muscle-ups on the rings.
Finish with sit-ups and back extensions.
Regardless of which option you choose submit the number of sets and time it took
to complete the assignment. In the case of assisted pull-ups/dips also submit the
amount of assistance.
Row a record 2K.
When able,
Hang Clean 50% of bodyweight (.5BW), 21 reps
Rest only as needed
Row a 1K at 2K pace from first pass
When able,
Hang Clean .5BW, 21 reps
Rested only as needed
Row 500 meters at 2K pace from first pass
When able,
Hang Clean .5BW, 21 reps
Warm-up, of course, before beginning.
Each pass is easier than the one before except for fatigue.
Keep your faith and keep moving. Submit time for entire workout.
If you are up to the challenge, Hang Clean at 75% Body Weight
You've got 20 minutes to do as many pull-ups, squats (free-squat, or air squat),
push-ups, and sit-ups and back extensions as possible. There's one rule; the total
number of reps must include equal counts of each exercise. Work hard and fast.
(I'd suggest you try reps of five of each and see if you can move continuously for the thirty minutes.)
Let's put some energy in to the five CrossFit Challenges (No's 1-5)
Vertical-leap 1/2 your body height.
Muscle-up 10 times in a row without touching ground or coming off of the rings.
Run 1 mile then complete a single set of bench press at body weight 21 reps, all within 10 minutes.
Beat Garth Taylor's 1:25.5 500-meter Row.
21 reps of dumbbell "thrusters" at 1/2 your body weight.
Don't let the enormity of the challenge deter your trying! Make a serious attempt at each
challenge and record the result. Save for late comparison. If you cannot do a muscle-up,
try anyway; the struggle is more important than the accomplishment.
Daniel Kawika Bennett has achieved number 2, number 4 is Garth Taylor's,
and number 5 belongs to Cameron Earle. No one has completed two challenges
Most of you are a little beat up by now. Let's work a little triathlon CrossFit style, short and hard.
Bike 3 miles
Swim 500 meters
Run 1000 meters
The challenge will be to set up the transitions to minimize the transition time.
Share with us your total time for all three legs and your transition strategy.
We’re leaving the order of events to your discretion!!
If the triathlon community competed at these distances or shorter, the triathlete
would be a much better athlete!
And finally, for our athletes, today represents a day of active rest. Some rest, huh?