Ground Zero CrossFit - 2431 West Main Street -Norman, OK 73069 - (405) 701-8400
"Grace"
For time:
Clean and Jerk 135lbs
30 reps.
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Compare to Sunday 20080127
"Cindy"(modified)
As many rounds in 20minutes of:
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Compare to Sunday 20080127
“Griff“
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
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Compare to 080609.
From Crossfit.com (posted June 9, 2008)
“In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433″
Back Squat 5-5-5-5-5 reps
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Three rounds for time of:
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For time:
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For time:
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“Karen“
For time:
150 Wallball shots, 20 pound ball
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For time:
100 Burpees
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Three rounds for time of:
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Three round for time of:
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Five rounds for time of:
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As Many Rounds As Possible in 20 minutes of:
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“Isabel”
Snatch 135 lbs, 115 lbs, 95 lbs, 65 lbs, 35 lbs, or pvc pipe 30 reps for time.
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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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Compare to Monday 20080204
2 rounds for time of:
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Seven rounds for time of:
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Compare to Tuesday 20080617
“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.”
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Compare to Wednesday 2080709
“10 prayers“
Complete as many rounds in 20 minutes as you can of:
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To scale this WOD cut the number or reps to 8, 6, or 4 and/or amount of time to 15 minutes
Compare to Wednesday 2080709
“Diane“
21-15-9 reps of:
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21-15-9 reps of:
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Compare to 080202 at crossfit.com
“Tabata Something Else“
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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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.
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Compare to Wednesday 20080319
10 Rounds of:
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10 rounds for time of:
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“Nancy“
Five rounds for time of:
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Compare to Monday 20080623
“Nancy” (on the go)
Five rounds for time of (scale down to 3 rounds as needed):
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Compare to Monday 20080623
For time:
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For time:
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“Murph“
For time:
Note: From the garage to the end of the street and back is 1/2 a mile.
Partition the pull-ups, push-ups, and squats as needed. Start and
finish with a mile run. If you’ve got a twenty pound vest or body
armor, wear it.
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Compare to Friday 20080502.
“Murph” (light and fluffy)
For time:
Partition the sit-ups, push-ups, and squats as needed. Start and
finish with a 400 meter run. If you’ve got a back pack, put a heavy book in it and wear it during the workout.
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Compare to Friday 20080502.
For time:
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For time:
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“Shank”
2 round for time of:
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For time:
You may alternate between sets of squats and situps as desired.
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3 rounds for time of:
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AMRAP in 20 minutes of
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For the broad jump: Jump off and land with both feet. Jump as far as possible each jump.