CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Competitions
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Competitions Competitions, contests & challenges

Thread Tools
Old 02-05-2006, 01:06 PM   #1
Tom Brose
Affiliate Tom Brose is offline
Tom Brose's Avatar
Join Date: Mar 2005
Location: Washington   DC
Posts: 801
In the spirit of "painstorm", I put together a little workout for CrossFit DC to enjoy before they crashed out for the superbowl.

Pregame 2X
10 squats
5 divebombers
samson stretch
scorpion stretch

First Half
(All done for a length of the basketball court)
Wheelbarrow walk (w/ partner)
walking lunges
4 point walkouts
side shuffle (left)
side shuffle (right)
walking lunges
power skip
burpee-broadjump (2 lengths)

water/ explanation/ setup

Second half
(All w/ DBs, weight varied)

40 thrusters
20 rows (damn we need a good pullup bar!)
10 swings

30 thruster
15 rows
20 swings

20 thrusters
12 rows
30 swings

10 thrusters
10 rows
40 swings

2 minute warning
8 attemps at L sits


Times came in at just over 6 minutes to 12 for the first half, between 20-28 for the second half. Definitly highlighted our need for a group viable pullup bar. Congrats to Russ for coming in first in both (using 2x35s for thrusters, and 55 for rows and swings) Exact times to follow.
  Reply With Quote
Old 02-06-2006, 09:55 AM   #2
Christian F. Elniff
Posts: n/a
Thank for having me over to crossfitdc yesterday. I learned alot. One being, I have a lot of work to do on squats. The other being, I have a lot of work on to do everything else. I look forward to joining you all again in the future.
  Reply With Quote
Old 02-07-2006, 09:11 AM   #3
Russ Greene
Departed Russ Greene is offline
Join Date: Jan 1970
Posts: 637
That workout was hard but I was certainly not in my best form on Sunday with regards to overall recovery. I think sub 15 is within reach on that row, thruster, swing workout.
  Reply With Quote
Old 02-08-2006, 05:37 AM   #4
Christian F. Elniff
Posts: n/a
You did a really good job, and it was nice to meet you. Trying to catch up to a person like you will keep me motivated.
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Recovery suffering? Richard Paul Ham-Williams Fitness 7 04-20-2006 03:09 AM

All times are GMT -7. The time now is 01:48 PM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.