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"Grace"
30 reps for time of:
Clean and Jerk 135 lbs
Post time to comments.
Focus and Determination will get you there! Keep up the great work!!!
Tabata Protocol
Pull-ups
Push-ups
Sit-ups
Squats
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals 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.
Rise on Tuesday did her first Pull-up, actually, 10 of them! No box jump, no bands! Congratulations and awesome job Rise. Keep up the great work. We are going to start calling you, "Rise the Beast".
AMRAYCD in 20 minutes:
25 x Push-ups
Run 400 Meters with weight overhead (45 lb/ 25 lb)
50 x Double Unders
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For Time:
Run or Row 500 Meters
21 x Push Press (115 lb/ 75 lb)
Run or Row 500 Meters
15 x Push Press (115 lb/ 75 lb)
Run or Row 500 Meters
9 x Push Press (115 lb/ 75 lb)
Run or Row 500 Meters
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Three of RARE CrossFit's hardest workers...they put everything into each and every workout!
Front Squat
3, 3, 3, 3, 3
Warm up as necessary with lighter weight, then do the best you can.
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Pictured above is Adam during the Holiday Lake 50K ++ last week on Valentine's day. This race was about 34 miles long and preparation for it consisted of running a total of about 7 miles and doing CrossFit on a daily basis. Yes, you read it right, Adam has only run twice since October of 2008. He ran 3.1 miles on Thanksgiving morning and 2 weeks before Holiday Lake he ran 3.8 miles. All other training was CrossFit. Whether you are a triathlete, ultra-runner, soccer mom, or just an average Joe, our CrossFit program can, and will, work for you.
For Time:
50 x Thrusters
x 2 Rounds of Cindy
50 x Thrusters x 2 Rounds of Cindy 50 x Thrusters
Happy Early Birthday Rise...Great Work!
For Time:
50 x KB Swings
10 x Pull-ups
40 x KB Swings
20 x Pull-ups
30 x KB Swings
30 x Pull-ups
20 x KB Swings
40 x Pull-ups
10 x KB Swings 50 x Pull-ups
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50 Meter Sprints...Ted really loved this one!!!
5 Rounds for time:
15 x Overhead Squats (95 lb/ 65 lb)
20 x Box Jumps
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3 Rounds for time:
Row 500 Meters
21 x Burpees
Run 400 Meters
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10 Rounds for time:
10 x Deadlifts (225 lb/ 135 lb)
10 x Handstand Push-ups
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Registration for the 2009 Mid-Atlantic Qualifier is now open. Click here to register!
For Time:
50 x Box Jumps
30 x Pull-ups
30 x Push-ups
20 x Pull-ups
20 x Push-ups
10 x Pull-ups
10 x Push-ups
50 x Box Jumps
Post time to comments.
Every minute on the minute for 15 minutes:
3 x Thrusters (95 lb/ 65 lb)
50 Meter Sprint
You have the remainder of the minute to recover and wait for the beginning of the next round. If you are unable to complete the work in the time allotted reduce the weight of the Thruster until you are able to make the time limit.
Post weight used to comments.
