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Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters 30 Wallball shots, 20 pound ball 95 pound barbells Farmer carry, 40 meters The barbells must be turned around the cone. Post time to comments. Compare to 100629.
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Three rounds for time of:
95 pound Overhead squat, 15 reps 15 L Pull-ups 95 pound Split-jerk, 15 reps 15 Knees to elbows 95 pound Hang clean, 15 reps 15 Back extensions, with 25 pounds Hold 25 pound plate or dumbbell to chest for back extensions. Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russel Berger 16:37. WOD Demo from Reebok CrossFit One by Again Faster Equipment - video [wmv] [mov] Clean, 1 rep
Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Rich Froning: 335lb clean, 325lb bench, 345lb OHS. Rest day...unless you're going to do the Mud Run in Little Rock!
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. From the Vault: CrossFit Santa Cruz WOD Demo - video [wmv] [mov] "Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: 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) There is no additional rest between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations. CrossFit Santa Cruz WOD Demo, March 2007 - video [wmv] [mov] Complete as many rounds as possible in 20 minutes of:
3 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) 10 Grasshoppers (right + left = 1) For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm. Kristan Clever 10 rounds + 5 up-downs, Whitney Heuser 8 rounds + 5 pass-throughs, Cara Hipskind 7 rounds + 10 up-downs, Rebecca Voigt 7 rounds + 7 up-downs. WOD Demo from CrossFit Maxim - video [wmv] [mov] 21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups Greg Amundson 4:49, October 2005 - video [wmv] [mov] Greg Amundson 4:39, December 2007 - video [wmv] [mov] CrossFit NRG, October 2010 - video [wmv] [mov] "Bradshaw" 10 rounds for time of: 3 Handstand push-ups 225/155 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders Jason Khalipa 11:43. WOD Demo with Jason Khalipa - video [wmv] [mov]  U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert. |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |
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