Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
For the hip extension vs back extension watch this video:
http://media.crossfit.com/cf-video/CrossFit_GHD.wmv
Rest Day
CrossFit Games Highlights by Von Ware - video [wmv] [mov]
Run 10 K
Post time to comments.
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Rest Day
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
The 'catch' position of the (squat) Clean. Hips below knees and high elbows.
This is the same workout all those competing in the CrossFit Games are doing today in California. If you want to give it a try...Good Luck.
In any order, perform the following three workouts:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
Run either 750m on a steep trail or 1.5 K on a road or track
The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.
Post total time for all three workouts to comments.
Rest Day
Happy 4th and we Honor those who make our freedom possible.
We are open for the 11:30 and 12:30 classes
**Friday July 4th there are no early morning or evening classes, but the gym will be open for the 11:30am and 12:30pm class.**
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.
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