Expeditions:

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where

• the first 8 intervals are pull-ups
• the second 8 are push-ups,
• the third 8 intervals are sit-ups, and finally,
• the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to Tuesday 2009.11.03.

Fit Hembrees:

Tabata Something Else” (mod.)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where

• the first 8 intervals are squats,
• the second 8 are push-ups,
• the third 8 intervals are sit-ups, and finally,
• the last 8 intervals are BURPEES.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to Tuesday 2009.11.03.

Garage Gym:

Push Jerk 7×1

Post loads to comments. Compare to Tuesday 20081118.

Fit Hembrees:

Practice handstands for 20 minutes.

Post experience to comments. Compare to Tuesday 20081118.

Expeditions and Fit Hembrees:

Four rounds, each for time of:

• 800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to Thursday 2010.03.25.

Expeditions:

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to Tuesday 20081111.

Fit Hembrees:

AMRAP in 20 minutes of:

• 5 Handstand Pushups
• 10 Pushups
• 15 Chair Dips

Post number of rounds completed to comments.

Compare to Tuesday 20081111.

Expeditions:

“Diane”

21-15-9 reps of:

• 225 pound Deadlift
• Handstand push-ups

Post time to comments.

Compare to Tuesday 2009.12.22.

Fit Hembrees:

• 42 Pistons
• 21 Handstand push-ups
• 30 Pistons
• 15 Handstand push-ups
• 18 Pistons
• 9 Handstand push-ups

Post time to comments.

Compare to Tuesday 2009.12.22.

Expeditions:

For time:

• Row 500 meters
• Body weight Bench press, 30 reps
• Row 1000 meters
• Body weight Bench press, 20 reps
• Row 2000 meters
• Body weight Bench press, 10 reps

Post time to comments.

Fit Hembrees:

Four rounds for time of:

• 10 Burpees
• 16 Pistol Squats
• 22 one-handed push-ups

Post time to comments.

Expeditions:

“Twins”

Two rounds, of each couplet, for time of:

Couplet 1:

• 750 meter Row
• 20 Handstand Push-ups

Couplet 2:

• 115 pound Thruster, 20 reps
• 20 L-Pull-ups

Post time to comments.

Fit Hembrees:

Four rounds for time of:

• 50 push-ups
• 50 sit-ups
• 50 4 count flutter-kicks

Post time to comments.

Expeditions:

Practice makes perfect. Everyone will be receiving Pose running instruction today.

All levels will be drilling and practicing Pose running, all Expedition classes.

Fit Hembrees:

Review the videos here (CrossFit.com Exercises & Demos) and practice by running four to six 200 m runs.

Alternate WOD:

Four rounds of

• 400 meter run
• Rest 2 minutes.

Post time of each run to comments.

Expeditions:

• Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Fit Hembrees:

Four rounds for time of:

• 25 lunges
• 50 squats

Post time to comments.

Memorial Day WOD