"Angie"
For time
100 Pull-ups
100 Press-ups
100 Sit-ups
100 Squats
(complete in order)
For time
100 Pull-ups
100 Press-ups
100 Sit-ups
100 Squats
(complete in order)
Pull-up
rest
Burpee
rest
Box jump
21,15,9
Lateral burpee
Knees to Elbow
Swing 16kg
Pull-up
20in box jump
Crossfit benchmark girl, Cindy.
As many rounds as possible in 20 Minutes
5 Pull-up
10 Press-up
15 Squat
5 Rounds for time
5/5 Swing
5/5 Snatch
10 Burpees
When the weather's nice why not train outside?
an outdoor wod of
4 rounds for time
400m Run
50 Squats.
Was going to be the broomstick mile but everyone that showed up was ready for a bigger test
Run 400m
50 press, 45lb
50 push-press, 45lb
50 push-jerk, 45lb
Run 400m
50 overhead squats, 45lb
50 front squats, 45lb
50 back squats, 45lb
Run 400m
25 hang power cleans, 45lb
25 hang power snatches, 45lb
Run 400m
Brutal
A modified version of a recent Crossfit.com WOD
AMRAP 20 min
8 burpees
8 pull-ups
Cranking session with Dave, Bud and Keni all using their new found kips to great effect. Scores in comments
Gang, you will have heard Leon and I talking about the Zone diet in recent months. It is the eating plan promoted by Crossfit and is also the eating plan that is fuelling Jonny's amazing performance of late. For a great introduction, download and read Crossfit journal #21 here.
That is sufficient to get started but does require that you take a rather analytical approach, at least to begin with. It is for this reason that I typed up the following article last year on another site. Have a read and feel free to ask any questions you like.
