Essential Elements
“Helen” 3 Rounds for time of: Run 400 meters 1 1/2 Pood Kettlebell Swing x 21 reps (or 55 pound dumbbell swing) 12 Pull ups The fresh air (and Cassius.)
Get Ready
Three rounds for time of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) Jason Khalipa 11:18,
Again
“K-Ron” Alternating Double-Tabata of the couplet: Power Clean (135/95) Push ups Rest 1 minute Perform max rep Abmat situps in 3 minutes Alternating Double Tabata is performed as follows: 20
Back at the Start
Weighted push-up 1-1-1-1-1-1-1 reps Pat Barber 190lbs, Laurie Galassi 90lbs Watch two demos and ways to peform this WOD: Santa Cruz wmv/mov and Montoya wmv/mov This is our second release
This is it!!
“Manion” Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps Post time to comments. Game face! Beginning next week, crossfitters from all over the
Models of Fitness
2010 Northwest Regional Event 1 Three rounds for time of: 135 pound Overhead squat, 10 reps 50 Double-unders Chris Spealler 2:39, Ashleigh Moe 4:37 (95lbs), Diso 9:17 Watch Spealler destroy
You can do it!
For time: 45 Double unders 45 Cleans (135#) 45 Ring dips 45 Double unders Post time to comments. Fierce. I had the pleasure of watching Chris Spealler do this workout
Cars!
“Barbara” Five rounds, each for time of: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Rest precisely three minutes between each round. Post time to comments. Brandon
Participant
Front Squat 1-10-1-20-1-30 reps Pat Barber: 335-275-345-225-355(fail)-200lbs(fail). Laurie Galassi: 175-145-185-135-180-115lbs. Watch Pat and Laurie demo the wod Compare to 12/23/09 Every Thursday for another 4 weeks, we will
Spectator
Three rounds for time of: 50 pound dumbbell Waiter walk, 100 meters, Right arm 30 GHD Sit ups 50 pound dumbbell Waiter walk, 100 meters, Left arm 30 Back Extensions
