Ground Zero CrossFit - 2431 West Main Street -Norman, OK 73069 - (405) 701-8400
“Stan”
For time complete the following:
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Compare to Friday 2010.03.12.
Complete as many rounds as possible in 20 minutes of:
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Compare to Friday 2010.03.12.
“Nancy“
Five rounds for time of:
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Compare to Monday 2009.12.14.
“Nancy”
For time:
4 rounds for time of:
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Compare to Monday 2009.12.14.
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Five rounds of:
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Three rounds for time of:
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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 2010.01.26.
“5 prayers”
Complete as many rounds in 20 minutes as you can of:
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Compare to Tuesday 2010.01.26.
To scale this WOD cut the number or reps to 8, 6, or 4 and/or amount of time to 15 minutes
Three rounds for time of:
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Three rounds for time of:
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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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“DT”
Five rounds for time of:
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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Five rounds for time of:
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“Helen”
Three rounds for time of:
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Compare to Wednesday 2010.03.03.
For time:
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Compare to Wednesday 2010.03.03.
“Danny”
Complete as many rounds in 20 minutes as you can of:
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Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
“Frenzy”
5 rounds of:
(Source: Modified from Shane Skowron)
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Complete 18 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 Monday 2009.07.20
Complete three rounds of:
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Compare to Monday 2009.07.20
For time:
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Compare to Thursday 2009.12.24
“Angie” (on the ground)
For time:
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Compare to Thursday 2009.12.24.
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 Monday 2009.04.27 or Tuesday 2010.02.02.
“Nancy”
For time:
4 rounds for time of:
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Compare to Monday 2009.04.27.
Deadlift 1-1-1-1-1-1-1 reps
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Compare to Thursday 2010.03.04.
“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.
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To scale, cut the number of intervals for each intervals down to 3 or 2.
Compare to Thursday 2010.03.04.
For time:
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Compare to Monday 2010.03.01.
For time:
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Compare to Monday 2010.03.01.
Three rounds, 21-15- and 9 reps, for time of:
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As many rounds as possible in 12 minutes of:
(Source: Crossfit Alpha)
Five rounds for time of:
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For time complete 21-15-9 reps of:
(Source: Crossfit Alpha)
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Shoulder Press 1-1-1-1-1
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Compare to Thursday 2009.08.20.
“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 Thursday 2009.08.20.
“Elizabeth”
21-15-9 reps of:
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Compare to Thursday 2010.01.28.
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Compare to Thursday 2010.01.28.