Ground Zero CrossFit - 2431 West Main Street -Norman, OK 73069 - (405) 701-8400
Back Squat 3-3-3-3-3 reps
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“Late for Class”
Load a backpack with 50 lbs. of books (or something)
4 rounds for time:
Perform squats with a back pack loaded with 50 lbs of books (or something).
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“Joshie“ (modified)
Complete three rounds for time of:
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These are squat not power snatches.
Tabata Something Else (modified)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
There is no rest between exercises.
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Push Jerk 3-3-3-3-3-3-3 reps
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Compare to 071210.
Complete as many rounds as possible in 15 minutes of:
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Rest Day at Crossfit.com
Practice L sits and squats
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Learn the Deadlift
then “Grace” modified
30 Cleans on command bar only
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“Chipper”
For time:
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Compare to 070712.
For time:
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WOD at Crossfit.com:
Deadlift 1-1-1-1-1-1-1 reps
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Compare to 080120.
Rest Day at Crossfit.com
“Nate”
Complete as many rounds in twenty minutes as you can of:
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10 prayers
Complete as many rounds in 15 minutes as you can of:
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“Randy” For time: Power snatch
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For time:
(group burpees and sit ups as desired) Post time to comments.
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
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(Substitute body rows or jumping pull-ups for pull-ups as necessary)
Check out this video for a demonstration of performing a thruster:
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
Compare to 071228.
3 rounds For time:
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Rest day and Crossfit.com
Get a good stretch
10 min. work on squat depth
10 min. of “Turkish Roll Overs”
Rest Day at Ground Zero
WOD at Crossfit.com:
“Annie”
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
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Compare to 070703.
Front Squat 1-1-1-1-1-1-1-1-1-1 reps (10 1 RM sets)
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Compare to 080107.
Death By Push-ups
With a continuously running clock do one push-up the first minute, two push-ups the second minute, three push-ups the third minute… continuing as long as you are able.
Once you cannot complete, within the minute, the number of push-ups associated with the correlating minute, your workout is over.
Use as many sets each minute as needed.
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Rest Day at Crossfit.com
Complete as many rounds in twenty minutes of:
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Run 2 miles or run 5 K
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Hang squat clean 3-3-3-3-3-3-3 reps
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For time
Group as exercises as desired.
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Four rounds for time of:
Scale by reducing the number of squats to 35, 25, or 15. Post number of squats / round and time completed to comments.
“Lynne”
Five rounds for max reps of:
Post reps for both exercises in all rounds.
Compare to 080117.
Five rounds for max reps of:
Post resps for both exercises in all rounds.
Rest Day
WOD at Crossfit.com
“Eva”
Five rounds for time of:
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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Compare to 070910.
For time: 10-9-8-7-6-5-4-3-2-1 reps of:
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Five rounds for time of:
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“For the King”
Complete as many rounds as possible in twenty minutes of:
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Three rounds for time of:
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"Helen"
Three rounds for time of:
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Compare to Monday 071231
Run 2 miles
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Compare to Tuesday 20071016
7 rounds for time of:
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Compare to 071113.
Complete as many rounds as possible in 20 minutes of:
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Back Squat 3-3-3-3-3 reps
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Compare to 071004.
7 rounds for time of:
10 Handstand Push Ups
15 Sit-ups
20 Air Squats
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