San Diego CrossFit Weekend Warriors

Workout Saturday July 2nd 2011

 

 

As many rounds as possible in 12 minutes of: <br><br>

100 Meter Sprint<br>
15 Sumo Deadlift High Pull<br>
20 Push Press <br>

WEEKEND WARRIORS SATURDAY JUNE 25

AS MANY ROUNDS AS POSSIBLE IN 20 MIN OF:

Shuttle run complex

Burpees

 

teams of five will be formed. team members will take turns doing the shuttle run complex, while the other 4 teammates can  perform burpees

the shuttle run complex:  athletes must carry a bumper plate 25 M, then perform 10 ground to overhead reps with the plate, carry the bumper plate back 25 M and perform 20 squats with the plate in hand, drop the plate and then bear crawl 25 M, and backpeddle run or walk back.  this iteration constitutes 1 shuttle for the team. each shuttle completed will count as 30 points.  

total score is total burpees and points from  shuttle runs.  30 additional points will be awarded to the team that completes the most shuttle runs

Men use 45lb plate, women use 25lb

 

familiar with Paleolithic nutrition? check out this video

Weekend Warriors WOD Saturday June 11

As Many Rounds as Possible in 4 minutes of:

5 pullups, 5 pushups

rest 2 min then,

21-15-9 reps for time of:

Box Jumps

Dumbbell Push Press

rest 1 min then run 400 M

 

ww/L1: use assisted pullups or ring rows, box height that bouncing off the ground to cycle reps is possible, dumbbells that 21 consecutive reps is attainable difficult

L2: HSPU, 24" box (you must jump from where you "stick" the landing when jumping off the box) 25 lb dumbbells

L3: CTB Pullups, HSPU, 30" box (same standard as L2), 35 lb dumbbells, 5 burpee penalty for every second over 1:15 on 400 M run.

 

 
 
 

 

   

 



 CrossFit is for everyone....Because it works!
  

Workout June 4th 2011

2 person teams: both people working at once, only one person doing each movement at a time

100 reps of each as a team:

DB ground to Overhead-35 lb. dbs

Burpee box jumps 20" box

first team to complete 100 reps of each for 200 total reps wins