Ground Zero CrossFit - 2431 West Main Street -Norman, OK 73069 - (405) 701-8400
“10 prayers“ for 2010
Complete as many rounds in 20 minutes as you can of:
Post rounds completed to comments:
To scale this WOD cut the number or reps to 8, 6, or 4 and/or amount of time to 15, 10 or 5 minutes.
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks 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 Thursday 20090108.
With a continuously running clock do one Piston the first minute, two Pistons the second minute, three Pistons the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
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Compare to Thursday 20090108.
Deadlift 3-3-3-3-3 reps
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Compare to Tuesday 20081013.
“Richard Simons” -(Your legs love these!)
For time:
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Compare to Tuesday 20081013.
Hang power clean 1-1-1-1-1-1-1 reps
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Five rounds for time of:
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For time complete 21-15-9 reps of:
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Complete four rounds for time of:
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Ten rounds for time of:
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.
Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to Wednesday 2009.07.15.
Sprint 200m, then
Tabata
Run 200m
Post time of each run and lowest number of reps completed for each exercise to comments.
Compare to Wednesday 2009.07.15.
Garage Gym:
Weighted pull-ups 1-1-1-1-1-1-1 reps
Then complete as many rounds as possible in 10 minutes of
7 Hang power cleans 95#/65#
7 Push [...]
Garage Gym:
Weighted pull-ups 1-1-1-1-1-1-1 reps
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Compare to Tuesday 20080422.
Fit Hembrees:
3 Rounds of
Run 800 meters
21 pushups
Rest [...]
Four rounds for time of:
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Four rounds for time of:
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Five rounds for time of:
Let trailing knee gently kiss the ground on each lunge.
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Five rounds for time of:
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“Mr. Joshua”
Five rounds for time of:
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Compare to Tuesday 20081202.
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
AMRAP in 20 minutes of:
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Compare to Tuesday 20081202.
“Barbara”
Five rounds, each for time of:
Rest precisely three minutes between each round.
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Compare to Monday 2009.06.01
“Barbara” the short
Five rounds, each for time of:
Rest precisely three minutes between each round.
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Compare to Monday 2009.06.01
Post loads to comments.
Compare to Tuesday 2009.07.14.
Complete as many rounds as possible in 20 minutes of:
Expeditions & Fit Hembrees:
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For time 30, 25, 20, 15, 10, and 5 rep rounds of:
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24″. (A flat bench is acceptable).
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Compare to Monday 20090112.
Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where you alternate between sit-ups and push-ups.
In other words, the odd intervals will be:
and the even intervals will be:
Repeat for a total of 16 intervals. There is no rest between intervals.
Post lowest number of sit-ups and push-ups completed to comments
Compare to Monday 20090112.
For time:
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For time:
100-75-50-25 reps of:
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Overhead squat 1-1-1-1-1-1-1
Post loads to comments. Compare to Friday 2009.11.06.
“Mary”
Complete as many rounds as possible in 20 minutes of:
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Compare to Friday 2009.11.06
For time:
-
-
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Barbell sit-ups are a simple concept. Check out this video.
For time:
Mix and match back extensions and sit-ups as needed.
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For time:
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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 Tuesday 2009.10.13.
“5 prayers”
Complete as many rounds in 20 minutes as you can of:
Post rounds completed to comments.
Compare to Tuesday 2009.10.13.
To scale this WOD cut the number or reps to 8, 6, or 4 and/or amount of time to 15 minutes
Four rounds for time of:
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Five rounds for time of:
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If Norman Public Schools are closed due to weather, GZCF will not be conducting training sessions.
“Elizabeth”
21-15-9 reps of:
Compare to Monday 2009.10.12.
Post time to comments.
50 Pistons for time.
Compare to Monday 2009.10.12.
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Typically, if Norman Public Schools are closed due to weather, GZCF will not be conducting training sessions.
Do as many reps as possible for:
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BASECAMP Grads
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If you cannot do the muscle-ups do 120 pull-ups and 120 ring dips.
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For time:
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