Ground Zero CrossFit - 2431 West Main Street -Norman, OK 73069 - (405) 701-8400
Snatch 1-1-1-1-1-1-1 reps
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Compare to Wednesday 2009.06.10
“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 2009.06.10
“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 2009.09.08.
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 2009.09.08.
“Grace”
For time 30 reps of:
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Compare to Friday 2009.07.17
For time 5 rounds of:
(Source: Crossfit Alpha)
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Three rounds for time of:
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Three rounds for time of:
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“Michelle” (by Ground Zero)
21-15-9 reps for time of:
Use 135#, 95#, 45# or PVC pipe.
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Compare to Monday 2009.08.24.
21-15-9 reps for time of:
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Compare to Monday 2009.08.24.
Tonight’s 7:30 and 8:30 classes are canceled.
Don’t forget about tomorrows paint party at the new facility.
“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 Monday 2009.07.27.
For time 5 rounds of:
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(Source: Crossfit Alpha)
“Elizabeth”
21-15-9 reps of:
Compare to Tuesday 20081028.
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50 Pistons for time.
Compare to Tuesday 20081028.
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“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 Monday 2009.09.14.
“5 prayers”
Complete as many rounds in 20 minutes as you can of:
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Compare to Monday 2009.09.14.
To scale this WOD cut the number or reps to 8, 6, or 4 and/or amount of time to 15 minutes
Complete as many rounds in 20 minutes as you can of:
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10-9-8-7-6-5-4-3-2-1 reps for time of the couplet:
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For time perform
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5 rounds of:
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5 rounds for time of:
Post time to comments. Compare to Wednesday 2009.09.09.
For time:
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“Nancy“
Five rounds for time of:
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Compare to Tuesday 2009.08.18.
“Nancy”
For time:
4 rounds for time of:
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Compare to Tuesday 2009.08.18.
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Compare to Friday 2009.05.22.
10 rounds for time of:
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Compare to Friday 2009.05.22
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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“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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And we are moved in…
“Helen”
Three rounds for time of:
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Compare to Friday 2009.09.18.
Lunge 400 meters
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Compare to Friday 2009.09.18.
Five rounds for time of:
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Five rounds for time of:
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Skill Work: Practice Double Unders for ten minutes then:
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Five Rounds of:
Rest 5 minutes between rounds.
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“Ryan” (modified)
Five rounds for time of:
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Each burpee terminates with a jump one foot above max standing reach.
Compare to Wednesday 20081008.
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
“Ryan” (modified)
Five rounds for time of:
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Compare to Wednesday 20081008.
Each burpee terminates with a jump one foot above max standing reach.
The gym will be closed this Friday evening.
We apologize for the inconvenience.
Three rounds for time of:
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“Angie”
For time:
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