October 9, 2012

1-2-3-4-5-6-7-8-9-10 reps of:
Ring push-ups
Chest to bar pull-ups
*7 wall touches between rounds at 9/8′
* this workout includes a penalty for breaking a set.
* coming off the bar or off the rings or resting in a position that is not part of the typical movement is considered breaking.
* the penalty is a 5 calorie row for each time you break.
*penalty is completed at the end of the workout.
Post time and total calories, if any, to comments.
5 Sleep Tips for CrossFitters

October 31, 2011

MONDAY 311011
Weighted dips 2-2-2-2-2
For time:
50 Standing broad-jumps (distance=your height+20cm)
50 Wall touches (height=your reach+45cm)
50 Seated box jumps 24/20″
Post load and time to comments.