Ground Zero CrossFit - 2431 West Main Street -Norman, OK 73069 - (405) 701-8400
Hang power clean
7×1 reps
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Seven rounds for time of:
Note: If a broom stick is not available just grab a book or shoe or lamp or any object. These are full squat cleans taking the object from mid-shin.
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Complete as many rounds as possible in 20 minutes of:
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Complete as many rounds as possible in 20 minutes of:
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Complete four rounds for time:
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Complete four rounds for time:
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With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to Thursday 20081002.
With a continuously running clock do one Piston the first minute, two Pistons the second minute, three Pistons the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
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Compare to Thursday 20081002.
Front Squat 5-5-5-5-5 reps
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Seven rounds for time of:
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For time 30, 25, 20, 15, 10, and 5 rep rounds of:
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
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Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where you alternate between sit-ups and push-ups.
In other words, the odd intervals will be:
and the even intervals will be:
Repeat for a total of 16 intervals. There is no rest between intervals.
Post lowest number of sit-ups and push-ups completed to comments:
"Michelle" (by Ground Zero)
21-15-9 reps for time of:
Use 135#, 95#, 45# or PVC pipe.
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12-15-9 reps for time of:
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"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
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Compare to Tuesday 20081213
"Annie" (modified)
50-40-30-20 and10 rep rounds of:
Tuck-Jumps
Sit-ups
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Compare to Tuesday 20081213
For time:
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"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.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to Wednesday 20081005.
"Death by Handstand Push-Ups (HSPUs)
With a continuously running clock do one HSPU the first minute, two HSPUs the second minute, three HSPUs the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
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Compare to Thursday 20080703
"Death by Squats"
With a continuously running clock do one air-squat the first minute, two squats the second minute, three squats the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
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Compare to Thursday 20080703
"Isabel"
For time:
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
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Compare to Tuesday 20080922.
3 rounds for time of:
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Compare to Tuesday 20080922.
"Tabata Something Else"
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 Monday 20081201.
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 Monday 20081201.
"Diane"
21-15-9 reps of:
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Compare to Thursday 20081120.
21-15-9 reps of:
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Compare to Thursday 20081120.
“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 Wedesday 20081203
3 rounds For time:
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Compare to Wedesday 20081203
"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 Thursday 20080814
"5 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
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"Barbara"
Five rounds, each for time of:
Rest precisely three minutes between each round.
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Compare to Monday 20081005
"Barbara" the short
Five rounds, each for time of:
Rest precisely three minutes between each round.
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Compare to Monday 20081005
AMRAP in 20 minutes of:
Use a 20# Ball for all exercises.
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For time:
21-15-9 reps of:
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(workout curtesy of Eva T.)
Garage is currently closed on Thursdays
For time:
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For time 21 15 9 reps of:
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Practice one legged squats for 20 minutes.
I will be adding these to the workouts.
Record experience in the comments.
For time
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For time:
100 Broom stick cleans
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For time:
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AMRAP in 20 minutes of:
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AMRAP in 20 minutes of:
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Garage is closed.
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The Bear Complex:
Seven Rounds of:
5 times through the following sequence = one round
Increase the load on the bar between each round.
This is not a timed effort.
You can rest the bar anywhere EXCEPT on the ground during a round.
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5 rounds of
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For time:
21-15-9 reps of:
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"Samon"
AMRAP in 20 minutes of:
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Clean and Jerk:
1-1-1-1-1-1-1
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For time:
Alternating one legged squats, 50 each leg.
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Complete as many rounds as you can in 20 minutes of:
(Courtesy of CrossFit Santa Cruz)
Tabata Twins:
Two rounds of:
Post lowest reps completed for each exercise and the time of each run.
Closed on Thursdays
For time:
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