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Lifting Ourselves and One Another

Monthly Archives: December 2007

Monday, December 31, 2007

Trish

5000 m row

Coach’s notes:  Post time to comments.

Comments: 1

Sunday, December 30, 2007

 

1 round for time:

40 left arm db snatch

200m run

40 right arm db snatch

200m run

20 left arm db snatch

400m run

20 right arm db snatch

400m run

10 left arm db snatch

800m run

10 right arm db snatch

800m run

Coach’s notes:  Guys use a 40 lb. db and gals use 25 lb. db.  These are full squat catches!  Twist through your upper body and look up at the weight if necessary to allow for the full depth at the bottom.  Post time to complete to comments.

No Comments

Saturday, December 29, 2007

 

‘Fight Gone Bad’

3 rounds for reps:

 

Wallball

Box Jump

Sumo Deadlift High Pull (SDLHP)

Push Press

Row (calories)

Rest 1 minute

 

Coach’s notes:  Wallballs are done using a 20lb ball for guys and 12 lb for gals.  The Box jump is to 20 inches.  The SDLHP and Push Press are 75 lbs for guys and 45 for gals.  Post total reps for all 3 rounds to comments.  Remember there is a rest of 1 minute after each round.

 

No Comments

Friday, December 28, 2007

 

21, 18, 15, 12, 9, 6, 3 rep rounds for time:

 

            Barbell Push Press

            GHD Sit-ups

            Overhead Squat (OHS)

Coach’s notes:  Guys use 95 lbs. and gals 55 lbs. or scale as required.  If you do not have a glute-ham developer for sit-ups perform them anchored.  OHS weight is the same as the push press.  Post time to complete to comments.

No Comments

Thursday, December 27, 2007

 

Snatch – 1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Work up to a maximum 1 repetition barbell snatch.  Post load for each set to comments.

Comments: 1

Wednesday, December 26, 2007

As many reps in 1 set of:

Benchpress

Coach’s notes:  Guys use 45lbs, gals use 30lbs.  No pausing during any rep.  Post total reps to comments.

Comments: 2

Tuesday, December 25, 2007

Charlie says, Merry Christmas!

400 walking lunges for time

Coach’s notes:  Merry Christmas CrossFitters!  Get the family involved in this one, no equipment required.  Post time to commets.

No Comments

Monday, December 24, 2007

As many rounds in 20 minutes:

6 L – Pull Ups

12 KB swings

Coach’s notes:  Guys use 55lb kettlebell or DB and gals use 35lbs.  Post time to comments.

Comments: 1

Sunday, December 23, 2007

1 round for time:

750 m row

15 – 95lb Power Clean

500 m row

30 – 95lb Power Clean

250 m row

45 – 95lb Power Clean

Coach’s notes:  Gals use 55lbs.  Remember in the power clean you are starting from the floor for each rep.  The catch is not a full squat.  Post time to comments.

 

Comments: 1

Saturday, December 22, 2007

Dale in CrossFit Oahu

Back Squat – 1, 1, 1, 1, 1, 1, 1

 

Coach’s notes:  Work up to a maximum 1 repetition back squat.  Rest as appropriate, somewhere between 2 and 5 or more minutes between sets.  Post weight for each set to comments.

Comments: 3