Thursday, December 4, 2008
1 round for time:
1000 m Row
50 Pull-Ups
50 Box Jumps
500 m Row
Coach’s notes: Guys use 20″ and gals use 15″ for box jumps. Post time to complete to comments.
CROSSFIT CALGARY HAS BEEN CHOSEN TO HOST THE CF GAMES 2009 QUALIFIER. Click here for more details.
CrossFit Calgary Kids’ holiday session is fast approaching. Click here for details on how to register or for more information.
sweeeeet shoes!
“Starting Strength” routine
Back Squat 135×5, 165×2, 185×1, 205×1, 215×1. WORK SETS: 240×5, 240×5, 240×3+1(f)
Bench Press 45×5×2, 95×3, 115×3, 135×1. WORK SETS: 152×5×3
Power cleans 45×5×2, 95×3, 115×3, 135×1. WORK SETS: 152×5×3
Bwt=157lb. New PRs on back squat AND power cleans !!!
14:37*
*includes travel time up/down stairs and travel distance b/w equipment.
OPT Workout
Backsquat for 5
65/85/105/115/120/125/130
plus
3rds for time 1min run on TM and 20 push-ups
6:29
12:28
13:41 I did jumping pull-ups, otherwise as Rx’d.
15:00 – Green band asstd pull ups