CrossFit Rx

HQ Rest Day

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press

Kristan Clever 16:03, Katie Hogan 23:02, Rebecca Voigt 25:26. Post time to comments.

Sotts Press image courtesy of CrossFit.com

Back Squat 3-3-3-3-3 reps

Dave Lipson 500lbs, Graham Holmberg 320lbs, Kristan Clever 225lbs,Katie Hogan 205lbs, Becca Voigt 200lbs. Post loads to comments.

Compare to 091215.

21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs). Post time to comments.

HQ Rest Day

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Graham Holmberg 19:37, Elyse Umeda 29:27. Post time to comments.

Compare to 091216.

“Test 3″

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16). Post score to comments.

Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Kristan Clever 24:13 (14″ jump), Lucas Zepeda 24:34, Jesse Bazarnick26:25, Pat Barber 28:56, Rebecca Voigt 32:53 (14″ jump), Laurie Galassi35:47. Post time to comments.

Compare to 040316.

HQ Rest Day

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400 meter Walking lunge

Kristan Clever 8:35, 382 steps, Kim Malz 9:15, Graham Holmberg 10:24,Rebecca Voigt 10:36, 376 steps, Bonnie Weinberger 13:09, Katie Hogan14:31.

Post time and number of steps to comments.

Compare to 091125.

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