“CrossFit Total”

• Back squat, 1 rep
• Shoulder Press, 1 rep
• Deadlift, 1 rep

“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.”

Post loads to comments

Compare to Friday 2010.04.09.

Fit Hembrees:

• Run 5 kilometers

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“Griff“

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

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Compare to Monday 2010.05.31.

Enlarge image

From Crossfit.com (posted June 9, 2008)

“In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Fit Hembrees:

“5 prayers”

Complete as many rounds in 20 minutes as you can of:

• 5 squats
• 5 broom stick hang cleans
• 5 lunges
• 5 6″ Hops (mark a spot 6″ higher than your highest fingertip reach, then jump to touch the spot 10 times)

Post rounds completed to comments.

Compare to Monday 2010.05.31.

Aimee perfecting the dead lift

Expeditions & Fit Hembrees:

For time complete:

• Run 400 meters
• Complete 3 5 rounds of:
  • 5 Pull-ups
  • 10 Sit-ups
  • 15 Squats
• Run 400 meters

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Expeditions:

Seven rounds for time of:

• 95 pound Sumo-deadlift high-pull, 10 reps
• 10 Ring dips

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Compare to Monday 2010.02.15.

Fit Hembrees:

Seven rounds for time of:

• 10 Tuck Jumps
• 10 Jumping Squats
• 10 Pushups

Post time to comment.

Compare to Monday 2010.02.15.

“Michelle” (by Ground Zero)

21-15-9 reps for time of:

• Hang Power Cleans
• Overhead Squats

Use 135#, 95#, 45# or PVC pipe.

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Compare to Thursday 2009.10.08.

Fit Hembrees:

21-15-9 reps for time of:

• Pistons (Jumping Squat)
• Chest slap push ups

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Compare to Thursday 2009.10.08.

“Death by Deadlift”
With a continuously running clock do one deadlift the first minute,
two deadlifts the second minute, three deadlifts the third minute…
continuing as long as you are able.

Use 65% of you 1RM and as many sets each minute as needed. Compare to Wednesday 2009.09.29.

Post number of minutes completed to comments.

Fit Hembrees:

“Death by Burpees”

With a continuously running clock do one burpee the first minute,
two burpees the second minute, three burpees 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 Wednesday 2009.09.29.

Three rounds for time of:

• Run 400 meters
• 21 Pull-ups

Post time to comments. Compare to Wednesday 2009.10.07.

Fit Hembrees:

Three rounds for time of:

• Run 400 meters
• 21 Push-ups

Post time to comments.  Compare to Wednesday 2009.10.07.

That’s exciting, but will CrossFit loose it’s grassroots, common man feel?  Maybe, but probably not.  Check out his Adidas commercial which still points towards the common man/women achieving elite potentials. The 2010 CrossFit Games Adidas commercial – video [wmv] [mov]

Four rounds of;

• Broad Jumps, 100 feet
• 50 Lunge steps
• 15 Handstand Push-ups

Post time completed in comment.

The 2010 CrossFit Games Adidas commercial – video [wmv] [mov]

2010 CrossFit Games Event 3

As many rounds as possible in 7 minutes of:

• 7 deadlifts (315/205 lb.)
• Sprint across parking lot
• 14 pistols
• 21 double-unders
• Sprint back

Post rounds completed to comments.

Fit Hembrees:

As many rounds of possible in 10 minutes of:

• Sprint 75 meters
• Pistol Squats, 12 each leg
• 5 Dive Bomber Pushups

Post rounds competed to comments.