Ground Zero CrossFit - 2431 West Main Street -Norman, OK 73069 - (405) 701-8400
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats
Post rounds completed to comments.
Complete as many rounds in 20 minutes as you can of:
15 Sit-ups
30 Push-ups
45 Squats
Post rounds completed to comments.
Workouts may be scaled by cutting the number of reps per movement or cutting the duration of the exercise or both.
Five rounds for time of:
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Five Rounds for time of:
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“Fran”
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: video
Compare to Monday 20080511
3 rounds For time:
Post Time to Comments:
Compare to Monday 20080511
"The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength."
Post loads to comments.
For time:
2 Rounds of
To scale this WOD cut the number or reps but not the number of rounds.
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Seven rounds for time of:
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(may I just say, I am proud of you guys!)
Seven rounds for time of:
To scale cut the number of rounds to five or three. If the one legged squat is unfamiliar to you. Use a wall or chair to "lean" on (ever so slightly) for balance until you get a hang of the movement.
Post time to comments:
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Jayton’s muscle imbalance was exposed during push-ups. Notice his left arm is nearly perpendicular to his torso. We like finding things like this. “Fixing” this will make Jayton a better athlete and provide a better quality of life. |
Garage Gym:Seven rounds for time of:
For a heavier workout: Seven rounds for time of:
Post time to comments. Fit Hembrees:Seven rounds for time of:
Post time to comments. |
"Helen"
Three rounds for time of:
Run 2 miles
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Compare to Wednesday 20080227
"The CrossFit Total is the sum of the best of three attempts at the
squat, the press, and the deadlift, the three most effective lifts in
existence for developing and testing functional strength."
Post loads to comments
Compare to Wednesday 20080611
"10 prayers"
Complete as many rounds in 20 minutes as you can of:
Post rounds completed to comments:
To scale this WOD cut the number or reps to 8, 6, or 4 and/or amount of time to 15 minutes
Compare to Tuesday 20080212
Garage Gym:Complete as many rounds in 20 minutes as you can of:
Post rounds completed to comments. Fit Hembrees:
"J.T." (modified) 21-15-9 reps of:
Post time to comments. Compare to Thursday 20080430. |
Garage Gym:"Nancy" Five rounds for time of:
Post time to comments. Compare to Wednesday 20080416 Fit Hembrees:"Nancy" (on the go) Five rounds for time of (scale down to 3 rounds as needed):
Post workout choice and time to comments. Compare to Wednesday 20080416 |
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Lifting Platform… |
Garage Gym:Snatch 1-1-1-1-1-1-1 reps Post loads to comments. Compare to Thursday 20080124 Fit Hembrees:“Death by Push-ups“ With a continuously running clock do one push-up the first minute, Use as many sets each minute as needed. Post number of minutes completed to comments. Compare to Tuesday 20080429 |
"Fight Gone Bad!"
Three rounds of:
In this workout you move from each of five stations after a
minute.The clock does not reset or stop between exercises. This is a
five-minute round from which a one-minute break is allowed before
repeating. On call of "rotate", the athletes must move to next station
immediately for best score. One point is given for each rep, except on
the rower where each calorie is one point.
Add your points and post them to comments.
Compare to Wednesday 20080319
Tabata Something Else" (mod.)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where
There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to Wednesday 20080319
Run 5 K
Post time to comments.
Compare to Tuesday 20080311.
Run 5 K
(Scaled: Run 1 mile or Run 2 miles)
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Compare to Tuesday 20080311.
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Garage Gym:3 rounds for time of:
Post time to comments. Fit Hembrees:3 rounds for time of:
Post time to comments. |
"Lynne"
Five rounds for max reps of:
Post reps for both exercises in all rounds.
Compare to Monday 20080309
Five rounds for max reps of:
Post reps for both exercises in all rounds.
Compare to Monday 20080309