Wednesday, November 16, 2011

Thursday - 17 NOV 11

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5/1 pood Turkish Get-up, 20 reps, alternating arms

INTERMEDIATE
For time:
Row 500 meters
20 inch Box jump, 35 reps
Push-ups, 35 reps
Sit-ups, 35 reps
Jumping pull-ups, 35 reps
Back extension, 35 reps
Dips, 35 reps
1/.75 pood Turkish Get-up, 25 reps, alternating arms

BEGINNER
For time:
Row 500 meters
20 inch Box jump, 20 reps
Push-ups, 20 reps (progressions okay)
Sit-ups, 20 reps
Jumping pull-ups, 20 reps
Back extension, 20 reps
Dips, 20 reps (assisted okay)
10-15 pound Turkish Get-ups
Posted by on or around

6 comments:

  1. MeganNovember 17, 2011 at 7:19 PM

    31:18
    Did dips off the back of the bench
    Did 30# for turkish getups

    ReplyDelete
  2. VicNovember 17, 2011 at 8:41 PM

    36:30
    Subbed sumo deadlift highpull with a 20# kettlebell because there's no rowing machine here

    Dips with band until I smacked myself in the face with it (true story), then bench

    Did 10# for turkish getups

    ReplyDelete
  3. NickNovember 17, 2011 at 8:54 PM

    27:50 as Rx'd

    ReplyDelete
  4. NickNovember 17, 2011 at 8:56 PM

    Check out who is in the background of the picture on the main Cross Fit website for today (Thursday 11/17)!!!!!

    ReplyDelete
  5. MeganNovember 18, 2011 at 10:05 AM

    :) Yep thats me. Too bad they didn't get me doing something cool like overhead squats instead of waiting for my turn. Oh well.

    Victoria, Its great to have you back in our community. Can't wait until you are physically back too.

    ReplyDelete
  6. AndreaNovember 21, 2011 at 9:00 AM

    30.08
    dips off bench
    26#TGU

    ReplyDelete

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