Ground Zero CrossFit - 2431 West Main Street -Norman, OK 73069 - (405) 701-8400
Weighted pull-ups 1-1-1-1-1-1-1 reps
Then complete as many rounds as possible in 10 minutes of
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Compare to Friday 2009.09.25.
3 Rounds of
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Three rounds for time of:
Perform all movements with a 45# bar.
Compare to Monday 2009.11.09.
Five rounds for time of:
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Compare to Monday 2009.11.09.
Skill Work: Practice Double Unders for ten minutes then:
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Compare to Wednesday 2009.10.26.
Five Rounds of:
Rest 5 minutes between rounds.
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Compare to Wednesday 2009.10.26.
For time:
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3 rounds for time:
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For time 21-15-9 reps of:
Compare to Thursday 20090226.
Tabata Dejavu:
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where
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Complete as many rounds as possible in 20 minutes of:
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Five rounds for time of:
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Checkout our blog post: Training Chronicles
The CrossFit Warm up then,
Shoulder Press 3-3-3-3-3
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Compare to Wednesday 2009.09.16.
“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 Wednesday 2009.09.16.
3 Rounds for time of:
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3 rounds for time of:
For 6 inch hops, mark a spot 6 inches higher than your highest fingertip reach, then jump to touch the spot.
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10 Rounds for time of:
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Complete for time 21-15-9 reps of:
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“Nancy“
Five rounds for time of:
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Compare to Monday 2009.10.19.
“Nancy”
For time:
4 rounds for time of:
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Five rounds for time of:
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Five rounds for time of:
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Compare to Monday 2009.11.16.
10 rounds for time of:
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Compare to Monday 2009.11.16.
For time:
Handstand push-ups are “nose to floor” and Knees-to-Elbows are “strict” or non-kipping/swinging.
For time:
Handstand push-ups are “nose to floor”.
Complete as many rounds as possible in 20 minutes of:
Use one arm to support the weight over head during the waiter’s walk. Alternate between the right and left arm, each round.
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Complete as many rounds as possible in 20 minutes of:
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Compare to Wednesday 2009.08.12.
“Cindy”
Complete as many rounds in 20 minutes as you can of:
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Compare to Thursday 2009.08.06.
Complete as may rounds in 20 minutes as you can of:
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Compare to Thursday 2009.08.06.
“Diane”
21-15-9 reps of:
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Compare to Monday 2009.11.30.
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“Fran”
21-15- and 9 reps, for time of:
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Compare to Friday 2009.11.13.
4 rounds For time:
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Compare to Friday 2009.11.13.
For time:
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Compare to Thursday 2009.09.24
“Angie” (on the ground)
For time:
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Compare to Thursday 2009.09.24.
Perform 21-18-15-12-9 -6 reps for time of:
Scale/Modify movements and reps as needed.
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For time complete:
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Partition the push-ups, sit-ups, and squats as needed. If you’ve got a back pack, put some heavy books in it and wear it.
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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.
For time complete 5 rounds of:
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