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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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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WOD: “Randy”
For Time
75# Power Snatch X 75 men
55# Power Snatch X 75 women
OR
30# DB Power Snatch X 150 men
25# DB Power Snatch X 150 women

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Women’s 400 Meter World Record: 46:6




CrossFit WOD @ Ironworks 2-10-08 Run 400 Meters x 4
We are going to have to change up today’s workout a bit, as we are victims of our own success (22 people in yesterday’s class). If you are familiar with this workout and have a stopwatch you can do it as follows:
Run 400 Meters
Rest exactly 3 minutes
Run 400 Meters
Rest exactly 3 minutes
Run 400 Meters
Rest exactly 3 minutes
Run 400 Meters

ROUTE: URBAN 400 M
If not, you will do the following:
00:00 Run 400 Meters
05:00 Run 400 Meters
10:00 Run 400 meters
15:00 Run 400 Meters

ROUTE: URBAN 200X2
Note: If you have a stopwatch, or a digital watch with a stopwatch function, please bring it!
If you cannot run, you will do 200 Meter Farmer’s Walks
ROUTE: URBAN 100X2
We will also work on some strongman skills.




A word about cherry-picking workouts: Don’t do it! The more you think you don’t want to or don’t need to do the workout, the more likely it is EXACTLY what you should be doing more of! Also if you cannot, for example, run, please come anyway. I will always find a substitute for you. Even if you have a broken leg.



Filthy Fifty Best Times:
Men: None as RX
Women: Carolyn 42:27

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CrossFit for Modern Dance




WOD for Saturday 2-08-08
“Filthy Fifty”
For time:
50 Jumping Squats
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 V-ups
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders




Friday “BlackJack” best time:
Carolyn 22:20

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