Ground Zero CrossFit - 2431 West Main Street -Norman, OK 73069 - (405) 701-8400
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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“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 Thursday 20090122.
3 rounds For time:
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Compare to Thursday 20090122.
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Compare to Wednesday 20081001.
10 rounds for time of:
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Compare to Wednesday 20081001.
"Death by Pull-ups"
With a continuously running clock do one pull-up the first minute,
two pull-ups the second minute, three pull-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 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.
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Compare to Wednesday 20081005.
"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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Compare to Tuesday 20090120.
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 Tuesday 20090120.
“Badger”
3 rounds for time
In honor of Navy Chief Petty Officer Mark “Badger” Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Five rounds of:
Post number of reps per round per exercise.
Deadlift 1-1-1-1-1-1-1 reps
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Compare to Wednesday 20080513.
"Tabata Something Else" (modified)
Complete 24 intervals of 20 seconds of work followed by ten seconds
of rest where the first 8 intervals are push-ups, the second 8 are sit-ups, the third 8 intervals are squats. There is no rest between exercises.
Post total reps from all 24 intervals to comments.
To scale, cut the number of intervals for each intervals down to 3 or 2.
Compare to Wednesday 20080513.
"Grace"
For time:
Clean and Jerk 135lbs
30 reps.
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Compare to Monday 20081208
"Cindy"(modified)
As many rounds in 20minutes of:
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Compare to Monday 20081208
Gym is closed, but try this if you have the opportunity.
For time 21-15-9 reps of:
Tabata Dejavu:
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where
Post lowest number of jumping squats and pushups completed in a round.