Archive for August, 2009

Tuck jumps.

2 rounds for time of:

50 thrusters (M:20kg/F:15kg)

50 push ups

50 tuck jumps

50 push press (M:20kg/F:15kg)

Another 2 rounder with high reps. Should be fairly arduous. Tuck jumps, jump up and bring your knees up as close to your chest as possible. You could substitute double unders if you can maintain the rhythm. This WO is about maintaining the movement and power output.

2  rounds for time

42 pull ups
42 push press
42 front squats
400m run

Use the same weight for the push press and front squat.

Rest Day

Practice a skill.

“Do the one thing you think you cannot do. Fail at it. Try again. Do better the second time. The only people who never tumble are those who never mount the high wire. This is your moment. Own it. “

Oprah Winfrey

For time:

100 pullups

Use jumping pullups if you don’t have pullups.

Pukie the clown.

Complete the following for time:

Row 1000m,

then complete five rounds of 25 pull-ups and 7 push jerks (M:62.5kg/W:45kg)

WOD courtesy of Crossfit One World

Scale weight as required

CrossFit.com

Back to Business

3 rounds of

21 deadlifts

15 overhead squats

9 push press

200m run

Use the same bar for all three exercises.

Rest Day

or

“Fran”

21-15-9

Thrusters (M: 40kg/F: 30kg)

Pullups

“The best measure of a man’s honesty isn’t his income tax return. It’s the zero adjust on his bathroom scale. “

Arthur C. Clarke

Complete 5 rounds of:

Row 1,000 meters
Rest 3:00 minutes

Three rounds of:

Run 400 meters
12 Pull-ups
25 Dumbbell Swings

Five rounds of:

Clean X21
15 Handstand Push-ups