Ground Zero CrossFit - 2431 West Main Street -Norman, OK 73069 - (405) 701-8400
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Compare to Thursday 20080403.
For time:
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Compare to Thursday 20080403.
Post loads to comments.
Compare to Wednesday 20081029.
For time: 10-9-8-7-6-5-4-3-2-1 reps of:
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Compare to Wednesday 20081029.
"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.
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Compare to Wednesday 20090217.
"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 20090217.
Complete as many rounds as possible in 20 minutes of:
(Courtesy of CrossFit Jenks.)
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Complete as many rounds as possible in 20 minutes of:
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Four rounds for time of:
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Bench Press 1-1-1-1-1-1-1
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Five Rounds of:
Max Rep Hand Stand Push Ups.
Rest at least 5 minutes between rounds.
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Courtesy of the Australasia Regional Qualifiers (and CrossFit OKC):
21-15-9 reps for time of:
Finish with a 400 meter run at the end.
Sub Pullups with both Pushups and Situps if you do not have access to a pullup bar.
Personal Moment
Four rounds for time of:
Compare to Monday 20081109.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
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Compare to Wednesday 20090318.
Complete as may rounds in 20 minutes as you can of:
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Compare to Wednesday 20090318.
For time complete the following:
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"Chelsea"
Every minute on the minute for 30 minutes complete the following:
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"Diane"
21-15-9 reps of:
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Compare to Wednesday 20090121.
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Compare to Wednesday 20090121.
"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 Friday 20090220.
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 Friday 20090220.
Ryan’s Birthday WOD:
Four rounds for time of:
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For time:
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“Helen”
Three rounds for time of:
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Compare to Friday 20090306.
Lunge 400 meters
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Deadlift 1-1-1-1-1-1-1 reps
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Compare to Tuesday 20090223.
"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 Tuesday 20090223.
"J.T."
For Time:
21-15-9 reps of:
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"J.T." (modified)
For time:
21-15-9 reps of:
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Three rounds for time of:
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Three rounds 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 Wednesday 20090114
"Annie" (modified)
50-40-30-20 and10 rep rounds of:
Tuck-Jumps
Sit-ups
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Compare to Wednesday 20090114
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 Tuesday 2009.03.31.
"Nancy"
For time:
4 rounds for time of:
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Compare to Tuesday 2009.03.31.
Complete as many rounds as possible in 20 minutes of:
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Complete as many rounds a possible in 20 minutes of:
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21-15-9 reps of the couplet:
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Complete as many rounds as possible in 20 minutes of:
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Practice one of the following skills for twenty minutes:
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For time:
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