Janurary 6 workout

6
Jan

Janurary 6 workout

Reminder that there is only a 6:30 class tonight.

Complete four rounds for time:
50 Lunges
15 Handstand Push-ups
30 Towel Pullups 

Image and video courtesy of www.crossfit.com

Image and video courtesy of www.crossfit.com

Nicole Carroll, from CFHQ, sums up what CrossFit is to her in this video – [wmv] [mov].

That’s her definition. What is yours?

21 Responses

  1. Krista

    amen sister, i’ve found i’ve performed better in biking since CF than the almost 10 years of cycling specific training i’ve done – it is amazing really. and Nicole is HOT!

    i’ve not done towel pull ups before – do we need to bring our own?

  2. Krista

    CFWU x3 (one round of green pull ups – a new PR)

    Strength – Front Squats
    15(5)-35(5)-55(3)-75(3)-100(3)
    First time doing these to automatic PR – felt good though

    WOD – 4 rounds for time:
    50 walking lunges
    15 HSPU (green/red combo)
    30 jumping towel pull ups

    13:17 (round 1- 3:35, round 2- 3:28, round 3- 3:19, round 4- 2:54)
    they’re new to me but I really like HSPUs 🙂

  3. Andy

    CFWU X 2 (blue band) – I was late…

    Strength – Push press 3-3-3
    105(3)-125)3)-155(2) – failed the third attempt

    WOD – 4 rounds for time:
    50 walking lunges
    15 HSPU – subbed barbell overhead press
    30 jumping towel pull ups

    21:49

    hopefully that was my first and last “elastic encounter of the third kind” 😉

  4. Pierre

    Strength – Push Press 3-3-3
    95-105-125

    WOD – 4 rounds for time:
    50 walking lunges
    15 HSPU – Yellow + Red band (I did a mistake…I think I should have been using Yellow+green)
    30 jumping pullups

    23:56

    I did a round of 20 HSPU….

  5. Julie

    CFWU x3 (one round of pull-ups)

    Strength – Front Squat 3-3-3
    Warm-up 15(5) – 35(5)

    55(3)-75(3)-100(3) – First time doing front squats

    WOD
    4 Rounds for time
    50 Walking Lunges
    15 Dumbell Presses (40#)
    30 Jumping towel pull-ups

    Time: 21:00
    Round 1 – 5:59
    Round 2 – 5:06
    Round 3 – 4:52
    Round 4 – 5:03

  6. Kevin

    The HSPUs took a toll on me. My head was pounding afterwards. But not as much as Andy’s boys were pounding. AHAHA!!

    Four rounds for time:
    50 Lunges
    15 Handstand Push-ups (Green+yellow band)
    30 Towel Pullups

    23:26

  7. CFWU x 3

    2K Row (easy) – 8:56

    Hang Power Clean 1-1-1-1-1-1-1
    85-95-105-115-115-135-155 (Failed on all 3 attempts)

    Did 115 twice cause the first rep felt weak and wobbly. Second time felt great.
    Probably could’ve nailed 145 but I wanted to fail tonight… Mission accomplished.

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