3/11 Workout

All,

 

Sorry to post so late, but here it is.

 

We did this one a long time ago...

 

Going for max total reps of:

10 mins HSPUs

5 mins Squats

2 mins Pull-ups

1 min Push-ups

1 min Sit-ups

 

Rest 30 sec in between each exercise (allows time for transition) for total time of 21 mins.

 

Modify the HSPUs as needed.  I'll try and find the link that showed some different variations and post it, but do what you can.

 

Good luck!

 

March 4th Workout

I pulled this one from the crossfit.com website, with a small modification.

Warm up with 1-mile run, not for time.

Complete as many rounds as possible in 20 minutes of:

-15 Chest to bar pull-ups (kipping is allowed).

-30 second L-sit hold (ok to bend knees).

Most rounds win.

Example of L-sit hold below. These can be done on a dip bar too.
http://www.youtube.com/watch?v=ZpQ7Mb_3Dyg&feature=related

It was good to see all the scores last week! Keep 'em coming!

Good luck!

2/25 workout

Found this one on the CFE website as well.  Looked like fun...

3 rounds for time of:
1 round of the bear complex at 0.5BW
21 pull-ups

the following link shows an example of the 'bear complex'.

http://media.crossfit.com/cf-video/CrossFit_TheBear.wmv

Let me know if you have questions or need clarification on this. 

Friday can't come soon enough!  Good luck to all.