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Thursday, 23 Dec, 2010

Posted by Mandee on December 22, 2010   |   10 Comments

Warm-up:
For 5 minutes warm-up with the following tasks in order:  2-5 reps of  “V”push-ups,  10-30 single unders, 5-10 squat jumps

Workout:

“Nuts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Post time to comments.

Coffee and salt roasted beetsFish head economics

Grisly scene gives clues to Neanderthal family structure



10 responses to “Thursday, 23 Dec, 2010”

  1. Larry Lowe says:

    26:32 rx

    Good times this morning with both classes. Good time at Cracker Barrel afterwards1

  2. Penelope says:

    31:39 (Scaled 6 HSPU, 155# DL, 20″ box, 10# wbs, 100 DU + 300 SU)

    Breakfast was fun! Merry Christmas!!

  3. Tracey says:

    Crossfit kids will not meet today. We will have class next Tues. and Thurs. @ 3:30. Dennis Berry a Level 2, CFKID cert. instructor will be coaching while i’m out of town. KEEP UP YOUR HARD WORK!!!!!!

  4. Josh Kennedy says:

    23:15 or so, scaled down the reps on PU, WB, and DU to save legs for tomorrow’s long run.

    Most excellent social breakfast at Cracker Barrel after, thanks to the CF staff for thinking of it.

    Merry Christmas to all!

  5. Justin says:

    26:00 scaled to single unders

  6. KLowe says:

    17:00 with no double unders. (I’ll spare yall the “woe is me diatribe”)

    Jake smashed this one as rx with a 16:55! (and he was only going about 80%).

    I’m impressed with the emergence of “Jake the destroyer”

  7. katieg says:

    30:25 scaled just the DL to 165#

  8. Matthew says:

    23:11 i think

    scaled DL to 175, 600 SU, everything else as rxed

    good work by morning classes

  9. Patrick says:

    “Nutts” 24:51
    subs: 24″ box and 600 single unders

  10. Naveen says:

    Since we dont have much equipment at home, for christmas, my sister and I did the workout from 2 weeks ago: amrap15 of 20 double unders, 15 situps, 10 pushups.

    I got 12 + 6 reps. Seema scaled to 30 singles, 15 situps, 5 knee pushups and got 8 + 23.