A Shift. 3/11/09

As many Rounds as Possible in 20 minutes of:

7 PULL UPS

14 Sumo Deadlift High Pull (55lbs /75 lbs)

21 SIT UPS

Advanced use 75 lbs.
Intermediate use 55 lbs.
Begginer use 45 lbs. (the bar)

Workout: Thrusters/Double-Unders

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.

Advanced(RX’d):

135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Intermediate:

95 lb Thruster, 10 reps
50 Double-unders (or 200 singles)
95 lb Thruster, 8 reps
40 Double-unders (or 160 singles)
95 lb Thruster, 6 reps
30 Double-unders (or 120 singles)
95 lb Thruster, 4 reps
20 Double-unders (or 80 singles)
95 lb Thruster, 2 reps
10 Double-unders (or 40 singles)

Beginner:

65 lb Thruster, 10 reps
20 Double-unders (or 80 singles)
65 lb Thruster, 6 reps
15 Double-unders (or 60 singles)
65 lb Thruster, 4 reps
10 Double-unders (or 40 singles)
65 lb Thruster, 2 reps
5 Double-unders (or 20 singles)

Count double under attempts if you cannot do double unders (if you can do them, ONLY count the ones that you make). The best way I have found to help people learn is to develop a rhythm of 1 single, to 1 double under. Then try and link DU’s.

Here’s a video of Speal & Dutch (two of CF’s finest) doing this WOD. Compare to Crossfit.com 5/31/2008

A shift

Complete five rounds for time of:


5 push press (M:185#/W:100#)
10 burpees


Scale weight to a useable but heavy push press. 135lbs is a good number for intermidiate 95 for begginers

C Shift

Do as many rounds as possible in 20 minutes.
10 deadlifts body weight or 135lbs for newbees
10 sit-ups
5 pull-ups

B shift

"Jackie"

1000 meter row, Sub 1/2 mile run
45 pound Thruster, 50 reps
30 pull-ups

The Training Division just approved a small order of Crossfit equipment for the new recruit Academy. We will be posting the same workouts we have the new Recruits doing, so that you and your crew can follow along and try some of the WOD they are doing. We will also try and post their times up so you can get a reference on how you are doing compared to the new guys.

C shift

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders (jumping rope w/the rope making 2 revolutions on one jump)
Sit-ups

B Shift 3/4/2009

"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.
Newbees
10 Pull-ups (Do jumping pull-ups if you cant do all of them)
20 Push-ups
30 Sit-ups
40 Squats

A shift

Start with one pullup for the first minute, then the next minute do 2, then the next minute do three, and so on until you can no longer do the amount of pullups that you need to do in the 1 minute time limit.

B Shift 2/2/2009

3 mile run

A Shift

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Flip a power block over and grab handles on bottom to use as kettlebell

Watch video in demo link to learn Kettlebell swings.

Advanced use 55 lbs
Intermediate 40 lbs
Beginner 30 lbs