Forging Elite Fitness
“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
Scaled version from BrandX.
Major Donald Clarkson, Centurion CrossFit Fort Hood, 1st place Combat Rifle Individual Event, 2009 Phantom Warrior Marksmanship Competition
Happy Fourth of July!
“Randy”
75 pound Power snatch, 75 reps for time.
Post time to comments.
We haven’t done many CrossFit workouts with the Power snatch, so the link above takes you to the video.
Also, this link has the scaled version from the BrandX site.
“Eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Or, to scale, use “Helen”
“Helen”
Three rounds for time of:
Run 400 meters
1.5 pood Kettlebell swing, 21 reps
12 Pull-ups
Post your choice of “girls” and time to comments.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to May 25, 2009.
Rest Day
New weekend schedule here.
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Here is a great explanation of this WOD at CrossFit Brand X.
Go heavy, run fast. Post time to completion and loads to comments.
New tires aren’t just for flipping! Finding other uses are Andy and Kevin of Alchemy CrossFit Hamilton, Ontario, Canada.
Reminder #1: New weekend schedule here.
Reminder #2: The Fitness Center is closed today.
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to March 31, 2009.
Gillian Mounsey
Regular time and location today.
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Neil Amonson, CrossFit 801, 2009 CrossFit Games Entertainment
