Seven rounds for time:
- Small Block Run/Run 400m
- 15 x Power Snatch @ 40k(male)/30k(female)
- 12 x Sit-ups
- 9 x Toes to Bar
Post time to comments.
Author Archive for Bernie
20
Mar
WOD 200312
Participate for the crown of Fittest on Earth
Complete as many rounds and reps as possible in 5 minutes of:
- Squat clean @ 75k(male)/50k(female)
- Jerk @ 75k(male)/50k(female)
Heather Bergeron 29 rounds (58 reps), Pat Sherwood 22 rounds + 1 clean (45 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
For a rep to count for the CrossFit Games Open, the barbell must end in the stable position over the heels. The left image is close but not quite complete. The bar is forward of the toes and is not stable. The right image meets all standards.
“The Importance of Play” with Matt Chan and Cherie Chan, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Pat Sherwood and Heather Bergeron – video [wmv] [mov]
23
Nov
WOD 23.11.10
Rounds of 21, 15, 9, 15 & 21 for time:
- Small Block Run/Run 400m (only one per round)
- Kettlebell Swing @ 24k
- Toes to Bar
Post time to comments.
02
Nov
WOD 02.11.09
Workout #1
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
To be performed one after the other with no rest.
eg. Shoulder press 1xrep, Push press 3xreps, Push Jerk 5xreps.
Post loads to comments.
Workout #2
Hopper Workout:
Three rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of three rounds to comments.
Compare to 081004.
Ironman by CrossFit JAX – video [wmv] [mov]
