CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD: “Filthy Fifty”
For time:
50 box jumps, 24/20″
50 jumping pull-ups
50 KB swings, 35/26 lbs
50 walking lunges
50 knees to elbows
50 push presses, 45/35 lbs
50 back extensions
50 wallball shots, 20/14 lb ball
50 burpees
50 double-unders
Times to beat: Craig Eversole 21:17 (1/23/2013), Julia Longchamps 28:47 (1/17/2013, 10 lb Wallball, 100 single-unders), Dana Bradshaw 29:09 (8/21/2013)
CrossFit Light (7am)
Benchmark WOD: “Tabata Something Else”
Complete the following for max reps. “Tabata” means 4 minutes total of 20 seconds of work followed by 10 seconds of rest.
– Tabata Ring Rows
– Rest 1 minute
– Tabata Push-ups
– Rest 1 minute
– Tabata Sit-ups
– Rest 1 minute
– Tabata Squats
“Excellence is not a skill. It is an attitude.”
– Ralph Marston
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