CrossFit WOD @ GWPC 2-29-08: “Lynne”




High-rep pull-ups. Note tight kip.







Coach Rippetoe: Intro to the bench press part one.



“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.

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CrossFit WOD @ GWPC 2-28-08: 5-5-5-5-5 (each arm) DB Hang Clean & Push-Press




Good example of dumbbell clean and push-press.




WOD 2-28-08
5-5-5-5-5 (each arm) Dumbbell Hang Clean & Push Press
Untrained, novice and intermediate athletes:
Women:
>114#: 25#
>132#: 30#
>165#: 35#
<166#: 40# Men: >132#: 40#
>165#: 45#
>198#: 50#
<199#: 55# Advanced and Elite Athletes: 80% of 1RM, use either dumbbell or barbell. For dumbbell use 80% of what you would use with a barbell. For example if you can hang clean and push-press 150 lbs X 1, you would use 80% for a barbell 5x5 (120#). For a Dumbbell you would use 80% of that, or 50# dumbbells.

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CrossFit WOD @ Ironworks 2-27-08 “Eva”/”Helen”




Heavy Helen


WOD 2-27-08
“Eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
OR
“Helen”
Three rounds for time of:
Run 400 Meters
1.5 pood Kettlebell swing, 21 reps
12 Pull-ups

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