Crossfit Richardson

happy thanksgiving....see you monday
i'm out at 4:30 today

"Mr. Joshua"

Five rounds for time of:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps

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Compare to 081010.

"Lynne"

Five rounds for max reps of:

Body weight bench pressPull-ups
Post reps for both exercises in all rounds.

Compare to 081106.

Three rounds for time of:

21 Knees to elbows

1 1/2 pood Kettlebell swing, 21 reps

21 Push-ups

15 foot Rope climb, 3 ascents

20 inch Box jump, 21 reps

21 Back extension

Walking lunge, 150 ft

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Compare to 040905.

Rest Day

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups
Post number of pull-ups completed for each round to comments.

Compare to 080924.

"Helen"
Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups
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Compare to 080821.

Back Squat 5-5-5-5-5 reps
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Compare to 080930.

Five rounds for time of:

95 pound Hang Power Snatch, 15 reps

Run 400 meters
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Compare to 080426.

Great article written by Robb Wolf @ Crossfit Norcal

Rest Day...make up WOD

Power clean 1-1-1-1-1-1-1 reps
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"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 080907.

Five rounds for time of:

25 Inverted Burpees

25 Pull-ups25 Burpees

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Compare to 060415.

Lets play with it anyways...fallback option is kettlebell work.

Four rounds for time of:

Run 400 meters

50 Squats
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Compare to 080927.

"Lynne"
Five rounds for max reps of:Body weight bench pressPull-ups
Post reps for both exercises in all rounds.

wednesday

Complete as many rounds as possible in 20 minutes of:10 Pull-ups65 pound Thruster, 10 reps
Post rounds completed to comments.

tuesday w/5x5 deadlifts

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.