Sunday, February 22, 2009
1 round for time:
40 Box Jumps
35 Knees to Elbows
30 Thrusters
25 Power Cleans
20 GHD Sit-Ups
15 L-Pull-Ups
10 HSPU’s
5 Muscle-Ups
Coach’s notes: Height for box jump is 24 inches. Guys use 135lb for powercleans and gals 95lb, and 95lb and 65lb respectively for the thrusters. Post time to complete to comments.
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All clients (existing and new) need to fill out new membership forms for classes at the new facility. Click here for the membership forms.
Scaled for Beginner: 27.26 min
Blaine – 24:47 (scaled PC to 110 lb)
Rebecca – 22:xx?
22:53, sub’ed 15 pull-ups/dips for 5 M-Ups
23:51 (felt like 53:51)
(L-Pullups were asssited with a quazi kip, HSPUs were head to floor and muscle ups were modified, everything else was as Rx’d)
27:20
HSPUs were a very limited range of motion, the rest as rx’d. I started with the muscle-ups, as I doubted I could do them at the very end.
whoops….that should have said HSPUs weren’t head to floor stacked up 2 sit discs and aimed for that instead.
Modified / Workout #4 which means nothing to anyone except me BUT
this workout felt slow at the beginning for me. However, checked my time from one month ago – improved by 1 minute! Guess this Crossfit stuff works!
21:08??
didn’t do real muscle ups, and
the L pull ups were far from an L
G: 18:40
K: 24:28 modified HSPU to 2 whoopee cushions; subbed 15 chin-ups and 15 dips for 5 MU
Couldn’t get going today.
Replace muscle ups with 15 chinups, 15 dips
29:14