061227 Wednesday

++ Next Workout, Friday 12/29 0600H 2040 N.Main #14 ++ The last group workout of 2006!

Colby from CrossFit Champions and a fire fighter for The Woodlands in Texas had this to share…

“Crossfit has made such a difference in my fitness level. We had a fire yesterday, I put it out and ripped down all the tin exterior walls. I did this and was only breathing heavy at the very end of my work and my low air level alarm never went off! All this while 2 other firefighters had to go to rehab because they were about to puke! I really love Crossfit.”

Go to the CrossFit Affiliates page for more info and some video of Colby in action!

The Affiliates page (aka “Community Blog”)is an amazing resource for CrossFit community information, articles, and all around good stuff. Thanks to Nicole and Tony for putting the work into making it so great!

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Workout:

Set up a timer to count down from one minute continuously. Spend 1 minute at each station, trying to complete as many reps as possible on each exercise. The total reps for all exercises is your ‘score’.

If you don’t want to write down your reps each round, just keep a running total as you move from station to station.

Complete three rounds total (including the 1 minute rest round).

Sit ups

Back extensions

Ring dips

15′ rope climb (or jumping rope pull ups), 1 ascent = 15 reps toward your score

65# power clean, 3 press, 3 push press, 3 push jerk combo (entire complex is one ‘rep’)

Rest

Post score to comments.

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  • JJones

    311

    Not bad until you consider the new guy Mike, rock’n the 370! Strong work Mike!

  • CraigH

    248 – pathetic…but I’m making a comeback from illness. My hands hurt from my futile attempts to climb the rope.

    JJ is a monkey. Mike is a newbie badass.

    Great workout in the new digs.

  • Stavros K

    I think i got…like 220 or something. I’m a wuss on the rope and rings. I need help! lol. See you all on Monday.

  • JJones

    Practice makes perfect guys, I am sure you’ll do better next time.

    Me . . . I have been practicing being a monkey my entire life.

  • Anderw W

    20M 140#

    Sit ups
    xGood Mornings
    Dips
    xMountain Climbers: 1 ascent = 15 reps toward your score
    65# power clean, 3 press, 3 push press, 3 push jerk combo (entire complex is one ‘rep’)
    Rest

    Score: 140/139/128: 407

    (x substitutes)