Wednesday, May 28, 2008

Wednesday 05/28/2008 (aka. Day 3 of CrossFit Whirlwind Madness)

WOD
Level 4 CrossFit Seattle - Seattle, WA
With a partner, perform as many rounds as possible in 15 minutes of:
4 reps of Barbell Bear Complex
*Power Clean/Front Squat/Push Press/Back Squat/Push Press
Rest while your partner is working (and, obviously, work while your partner is resting).

Weight Used: 65#
Rounds Completed: 10


WOD
Agoge Gym - Woodinville, WA
Tabata This:
Pushup
Row (Calories)
Push Press (20# DBs)
Air Squats

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the exercises with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running.

Score (The round with the lowest no. of reps is recorded):
Pushups - 16
Row - 4 (calories)
DB Push Press - 16
Air Squats - 19


WOD
Local's Gym (CrossFit Lynnwood) - Lynnwood, WA
As many rounds as possible in 20 minutes of:
10 Barbell Hang Power Snatch (65#)
5 "Get On It" (DB Burpee/Renegade Row/Squat Clean/Thruster with pair of 25# DBs)
10 Pullups

Total No. of Rounds Completed: 7

WOD
Northwest CrossFit - Seattle, WA
With a 55# BB, perform as many rounds as possible in 20 minutes of:
8 Deadlifts
8 Push Presses
8 Front Squats
8 V-Ups (sans barbell, of course)

Total No. of Rounds Completed: 19

***
"Keep your fears to yourself but share your courage with others."
- Robert Louis Stevenson

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