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For time:
50 Ring Dips or Regular Dips
Run 400 meters/Row 500m
50 Push-ups
Run 400 meters/Row 500m
50 Handstand push-ups or Standing Shoulder Press (Bar or DB)
Run 400 meters/Row 500m
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
Dallas Police Department Patrol Response Team, Texas Tactical Peace Officers Association Swat Competition
"Back Squat Geometry", Mark Rippetoe, November CrossFit Journal Preview - video [wmv] [mov]
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others. Something to think about.
-Marianne Wilson
"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.
CrossFit Kettlebell Certification Seminar with Jeff Martone, CrossFit Santa Cruz
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Keep rest consistent between all rounds, about 3-5 minutes.
Post reps for both exercises in all rounds.
Rounds for time, 21-15-9
DB Swings
Pull Ups
Thrusters
Shoulder Press
Post time to comments.
Change of pace today:
Bench Press Warmup: 12 reps, 10 reps, 6 reps, 3 reps, 1 rep --> Choose a light weight for 12 reps and gradually increase as the reps go down (weight acclimation). This is just the warm up so don't go CRAZY.
WOD:
Bench Press 3 sets x 4-6 reps; rest 2 minutes in between sets and when changing to the next exercise.
Incline DB Bench Press 3 sets x 8-10 reps
Dips (weighted or just body weight) 3 sets x 8-10 reps.
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (Modify to fit your level, ladies might try 65#'s)
Pull-ups
Post time to comments.
Run/ Row 10k.
Post time to comments.
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