Ground Zero CrossFit - 2431 West Main Street -Norman, OK 73069 - (405) 701-8400
Fit LadiesFront Squat 5-5-5-5-5 reps If you are unfamiliar with the movement here is a video to watch. After you have watched the vid grab a bar and practice the movement. Then try the WOD. |
Fit HembreesPush-Press 5-5-5-5-5 reps If you are unfamiliar with the movement here are a couple of vids to watch. After you have watched the vids grab a bar and practice the movement. Then try the WOD. |
Fit Ladies“Isabel” |
Fit HembreesPush-Press 5-5-5-5-5 reps If you are unfamiliar with the movement here are a couple of vids to watch. After you have watched the vids grab a bar and practice the movement. Then try the WOD. |
| “Diane” For time: 15-12-9 reps of the couplet
If you cannot do handstand push ups, try one of the assisted versions found here: |
Fit Hembrees“Rest Day“ |
Fit Ladies“Rest Day“ |
Fit Hembrees“Rest Day“ |
All TeamsFive rounds of
Go as hard as you can each round. Post any thoughts to comments. |
Fit Ladies“Nancy”
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Fit Hembrees“Nancy”
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Post time and thoughts to comments.
Fit LadiesBack Squat 3-3-3-3-3 reps “Back Squat” means performing a squat with weight on your back (as opposed to simply “Squat”). Remember, a low number of reps means higher loads and longer rest. By this time, you should have a good feel for you capacities. REMEMBER! Form (athletic chest), form (hinge at the hips), form (knees travel over toes), FORM (heals DOWN!). Post loads to comments. |
Fit Hembrees“Nancy”
Post time and any thoughts to comments. |
Fit LadiesRest Day |
Fit HembreesDeadlift 3-3-3-3-3 reps. Post loads to comments. |
Fit LadiesDeadlift 3-3-3-3-3 reps. Post loads to comments. |
Fit HembreesDeadlift 3-3-3-3-3 reps. Post loads to comments. |
All Teams!!!“Cindy” If you cannot do HSPU try one of the variations found in this vid: If you are unable to do L-Pull ups do the required number of pull ups and then practice L sits after the workouts. If you are unable to do pull ups do jumping and then practice your L sit after the workout. Post number of rounds completed to comments. |
Fit Ladies5 rounds for time of: |
Fit Hembrees5 rounds for time of:
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Post time to comments:
Fit Ladies“Linda”
Note: The dead lift is a back exercise! So watch your form! There are several lecture clips on the dead lift HERE on Crossfit.com Set up three bars and storm through for time. |
Fit Hembrees5 rounds for time of:
|
Post times to comments:
Fit Ladies“Rest Day“ |
Fit Hembrees“Linda”
Set up three bars and storm through for time. |
Post times to comments:
Fit Ladies“Fran”
Post Time to Comments: |
Fit Hembrees“Linda”
Set up three bars and storm through for time. |
Post times to comments:
Fit LadiesRest Day |
Fit HembreesFour Rounds for time of:
Post time to comments: |
Fit Ladies!!!Complete as many rounds in 20 minutes of:
Post rounds completed to comments: |
Fit HembreesComplete as many rounds in 20 minutes of:
See comments for Team Divisions: Post rounds completed to comments: |
Fit Ladies“Nancy” Four rounds for time of:
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Fit Hembrees“Nancy” Five rounds for time of:
Team 1 use 35# |
Post time and thoughts to comments.
“Yikes!”
For time:
Post time to comments: