March 29 Workout

This one should be fun:

40-30-20-10

Double unders (jump rope)

Burpees

That's 40 DU's, 40 burpees, 30 DU's, 30 burpees, etc......

If you can't do double unders (no jump rope or just don't know how), do jumping knee tucks (see FAQ 3.12:  http://www.crossfit.com/cf-info/faq.html#Substitutions11 ).

This is for time.  Enjoy!

Joe

March 22 Workout

This week's workout is something that I concocted solely based on the nice weather.
Ideally it is meant to be accomplished outdoors on a Football Field with hash marks.

5 rounds for time

Suicide Sprints
20-40-60 Yards (20 yards and back, 40 yards and back, 60 yards and back)
10 - Pull-ups
20 - Push-ups
30 - In and outs (Abdominal Exercise)
Lunges - 50 Yards

CDR Vinci and I completed it this morning. It's a kicker.

Best time wins!
Enjoy

3/16 workout Fight Gone Bad

Not sure we've ever done this one for a Friday workout.  Should be fun.  Hopefully everyone has access to a rower, but if not mod how you see fit.

 

Workout as follows:

 

There are a total of 6 stations (5 exercise + 1 rest).  Spend 1 minute at each station tracking the amount of reps completed (calories on the rower).  The clock runs continuosly from station to station.  After completing the 5 stations there is the 1 minute rest.  Do a total of 3 rounds.  Score is total number of reps/cals for all three rounds.

 

Evercises as follows:

Wallballs

Sumo Deadlift High Pull (75lbs)

Box Jumps (24")

Push Press (75lbs)

Row

 

total time should be 17mins (not including set up and recovery...).

 

Let me know if you have questions or just google it.  Should be fun!  

 

Good luck to all!