Ground Zero CrossFit - 2431 West Main Street -Norman, OK 73069 - (405) 701-8400
"Harristorm!"
For time:
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Compare to Friday 20081003.
Complete as many rounds as possible in twenty minutes of:
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Compare to Friday 20081003
For Time:
10-9-8-7-6-5-4-3-2-1 reps of the couplet
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Compare to Tuesday 20090126.
AMRAP in 20 minutes of:
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Compare to Tuesday 20090126.
Four rounds for time:
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Compare to Monday 20081027
.
"Helen"
Three rounds for time of:
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Compare to Monday 20081117.
Run 2 miles
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Compare to Monday 20081117
Complete as many rounds as possible in 20 minutes of:
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Compare to Tuesday 20090106
Complete as many rounds as possible in 20 minutes of:
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Compare to Tuesday 20090106
"Barbara"
Five rounds, each for time of:
Rest precisely three minutes between each round.
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Compare to Monday 20090126
"Barbara" the short
Five rounds, each for time of:
Rest precisely three minutes between each round.
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Compare to Monday 20090126
"Jackie" – from CrossFit HQ
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
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Complete as many rounds as possible in twenty minutes of:
5 Handstand Push ups
10 Push-ups
15 Chair Dips
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With 45#/35# dumbbells complete 3 rounds for time of:
(Curtesy of CrossFit Central)
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4 rounds for time of:
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3 rounds for time of:
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3 rounds for time of:
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For time:
21-15-9 reps of:
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Five rounds for time of:
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"Cindy"
Complete as many rounds in 20 minutes as you can of:
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Compare to Friday 20081016.
Complete as may rounds in 20 minutes as you can of:
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Compare to Friday 20081016.
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"Death Group"
Every minute on the minute perform the following trio:
On failure to complete the trio within a minute perform the following at the begining of the next available minute:
Every minute on the minute perform the following trio:
Continue as long as you are able to complete the trio within a minute.
Cease the workout after 20 minutes.
Post minutes completed for each trio, and detailed descriptioin of experience in comments.
"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 20081112.
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 20081112.
For time:
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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 Friday 20090213.
3 rounds For time:
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Compare to Friday 20090213.
Complete as many rounds as you can in thirty minutes of:
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Complete as many rounds as you can in thirty minutes of:
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Four rounds, each for time of:
Rest as needed between efforts.
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"Karen"
For time:
150 Wallball shots, 20 pound ball
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Compare to Thursday 20080807.
For time:
100 Burpees
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Compare to Thursday 20080807.
Back Squat 3-3-3-3-3 reps
"Back Squat" means performing a squat with weight on your back (as opposed to simply "Squat" which means no weight).
Remember, a low number of reps means higher loads and longer rest.
REMEMBER! Form (athletic chest), form (hinge at the hips), form (knees travel over toes), and FORM (heals DOWN!).
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Compare to Wednesday 20080903.
"Nancy"
For time:
4 rounds for time of:
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Compare to Wednesday 20080903.