Crossfit workout http://www.4277thonga.com/crossfit Just another WordPress weblog Sun, 28 Mar 2010 18:30:08 +0000 http://wordpress.org/?v=2.8.4 en hourly 1 032810 http://www.4277thonga.com/crossfit/?p=221 http://www.4277thonga.com/crossfit/?p=221#comments Sun, 28 Mar 2010 18:30:08 +0000 admin http://www.4277thonga.com/crossfit/?p=221 thrusters
3-3-3-3-3-3-3-3
75-85-95-100-105-110-115

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60 dips
18:48
done in sets of five pullups, 5 dips

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run .5 miles
50 pullups
100 pushups
150 squats
run .5 miles

32:47

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run 400m
10 pullups
10 burpees

3.66 rounds plus 6 burpees

]]> http://www.4277thonga.com/crossfit/?feed=rss2&p=217 0 031510 http://www.4277thonga.com/crossfit/?p=216 http://www.4277thonga.com/crossfit/?p=216#comments Mon, 15 Mar 2010 19:02:47 +0000 admin http://www.4277thonga.com/crossfit/?p=216 15 back extensions
15 knees to elbows
15 ohs at 65 pounds

4.66 rounds in 20 minutes

]]> http://www.4277thonga.com/crossfit/?feed=rss2&p=216 0 12110 http://www.4277thonga.com/crossfit/?p=214 http://www.4277thonga.com/crossfit/?p=214#comments Thu, 21 Jan 2010 17:21:06 +0000 admin http://www.4277thonga.com/crossfit/?p=214 10 clean and jerks at 95#
30 ghd situps
2 rounds
10 clean and jerks at 95#
30 ab-mat situps

1st time doing ghd situps
didn’t go below paralllel. only did 2 rounds at the coaches suggestion

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45×5x2
95×5x2

135×5x2
155×3x5

deadlift

135×3x3
155×3x3

press
75×5x3

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25 box jumps
50 dips
50 situps

2 rounds

21:47

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5×5

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300m row
30 kb swings at 40#
15 burpees

3 rounds plus 300m row plus 9 kb swings

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