Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Post rounds completed to comments.
Thursday, July 24, 2008
Thursday 7-24-08
Post rounds completed to comments.
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2 comments:
Taken from Brand X. Eventually I want to come up with my own system, but for now we'll borrow theirs:
Advanced
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 rep
women 85 pounds
-
Int/Advanced
Complete as many rounds in 15 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 rep
women 85 pounds
-
Intermediate
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips or bar dips
95 pound Push-press, 9 rep
65 women
-
Beg/Intermediate
Complete as many rounds in 15 minutes as you can of:
15 Push-ups
12 Bench Dips
45 pound Push-press, 9 rep
25 women
-
Beginner
Complete as many rounds in 10 minutes as you can of:
10 Push-ups, or box push-ups
8 Bench Dips
PVC- 25 pound Push-press, 6 rep
Warm up 3 rounds:
200m run
Samson stretch
15 abmat sit-ups
15 OH squats
5 pull-ups
15 gm's w/ stick
WOD:
Intermediate
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips or bar dips
95 pound Push-press, 9 rep
65 women
4 rounds complete + 15 push-ups
Used 95lbs. for first 2 reps of the 1st round. Shoulder felt funny, dropped to 65lbs. to keep heart rate up and prevent injury.
WHAT AM I GONNA DO BOUT MY SHOULDERS CROSSFIT?!?!?!
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