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 beets / Fish head economics
Grisly scene gives clues to Neanderthal family structure
26:32 rx
Good times this morning with both classes. Good time at Cracker Barrel afterwards1
31:39 (Scaled 6 HSPU, 155# DL, 20″ box, 10# wbs, 100 DU + 300 SU)
Breakfast was fun! Merry Christmas!!
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!!!!!!
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!
26:00 scaled to single unders
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”
30:25 scaled just the DL to 165#
23:11 i think
scaled DL to 175, 600 SU, everything else as rxed
good work by morning classes
“Nutts” 24:51
subs: 24″ box and 600 single unders
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.