Ground Zero CrossFit - 2431 West Main Street -Norman, OK 73069 - (405) 701-8400
“Fran”
21-15- and 9 reps, for time of:
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Compare to Friday 2010.02.12.
4 rounds For time:
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Compare to Friday 2010.02.12.
Overhead Squat 5-5-5-5-5 reps.
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For time:
21-15-9 reps of the triplet
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For time:
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For time:
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Deadlift 1-1-1-1-1-1-1 reps
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Compare to Thursday 2010.04.22.
“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.
Post total reps from all 24 intervals to comments.
To scale, cut the number of intervals for each intervals down to 3 or 2.
Compare to Thursday 2010.04.22.
Five rounds for time of:
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“Grace”
For time 30 reps of:
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Compare to Monday 2010.05.10.
For time 5 rounds of:
(Source: Crossfit Alpha)
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Compare to Monday 2010.05.10.
Back Squat 1-1-1-1-1
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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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Five rounds for time of:
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Complete as many rounds as possible in 20 minutes of:
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As many rounds as possible in 12 minutes of:
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“Helen”
Three rounds for time of:
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Compare to Thursday 2010.04.15.
For time:
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Compare to Thursday 2010.04.15.
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Compare to Wednesday 2010.04.06.
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Compare to Wednesday 2010.04.06.
3 rounds for time of:
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Compare to Thursday 20081211.
3 rounds for time of:
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Compare to Thursday 20081211.
Four rounds, each for time of:
Rest as needed between efforts.
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Compare to Tuesday 2010.05.11.
For time:
For Wall-ball shots, use 20 pound (14 pounds for women) medicine ball launched to a target ten feet above the ground.
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For time:
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Three rounds for time:
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Three rounds for time:
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“Fight Gone Bad!”
Three rounds of:
In this workout you move from each of five stations after a minute.
The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating.
On call of “rotate”, the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to Monday 2010.03.29.
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 Monday 2010.03.29.
Hang power snatch 5, 5, 5, 5, 5 reps
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4 rounds for time of:
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Complete as many rounds as possible in 20 minutes of:
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Complete as many rounds as possible in 20 minutes of:
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Three rounds for time of:
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Three rounds for time of:
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June [BASE CAMP] Graduates:Jane, Sergio, Aimee, Jay, Josh
“Death by 10 meters”
Set up two cones 10 meters apart. Running from one cone to the other constitutes one lap. With a continuously running clock run one lap the first minute, two laps the second minute, three laps the third minute, etc. Continuing as long as you are able to complete the number of laps required of the minute. Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to Tuesday 2010.05.04.
OK so we didn’t do the workout posted yesterday because of the rain… so where doing it today!
If you did death by 10 meters yesterday, that’s OK do it today, too. Sometimes, life make you do something two days in a row!
“Death by 10 meters”
Set up two cones 10 meters apart. Running from one cone to the other constitutes one lap. With a continuously running clock run one lap the first minute, two laps the second minute, three laps the third minute, etc. Continuing as long as you are able to complete the number of laps required of the minute. Use as many sets each minute as needed.
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Compare to Tuesday 2010.05.04.
Hansom and Pete: Running Drills
For time complete 21-15-9 reps of:
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Compare to Thursday 2010.01.07.
Complete four rounds for time of:
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Compare to Thursday 2010.01.07.
Push Press 3-3-3-3-3
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“Death by Jumping Squats”
With a continuously running clock do one jumping squat the first minute, two jumping squats the second minute, three jumping squats the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
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