Friday, February 8, 2008
OPT does interview at recent CrossFit seminar. Click here to see Part 4 of video.
3 rounds for time:
Row 500m
25 Power Snatch
Coach’s Notes: Guys use 95 lbs and gals use 55lbs. Post time to complete to comments.
The CrossFit Calgary t-shirt contest slogans are in! Vote on your favorite submission by clicking here.
Today’s workout was posted after my lunchtime workout, so I did the WOD on crossfit.com instead.
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (sub’ed 50 bar dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (used 70# db)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball (used 8kg, close enough)
3 Rope climb ascents (sub’ed another 45 pullup, no rope avail.)
Time 29min31 sec.
Today’s workout was posted after my lunchtime workout, so I did the WOD on crossfit.com instead.
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 21.5 inch box
20 Double-unders
25 Ring dips (sub’ed 50 bar dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (used 70# db)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball (used 8kg, close enough)
3 Rope climb ascents (sub’ed 45 jumping pullups, no rope avail.)
Time 42min 35 sec.
Worked out before it was posted so decided to do Helen
13:26 as RX’d
running slowed me down