Crossfit story starts somewhere in late August early September of 2007 when someone I played rugby with on the men's team kept telling about this thing called Crossfit.
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You gotta love those blue canvas converse! Our first resident Hurcules from drinking a gallon of whole milk a day. Congrats to Chet for setting new pr's during his first week of CrossFit Football workouts last week.
WOD A
“Lynne”
Five rounds for max reps of each movement. Take as much rest as necessary.
Bench press (men-bodyweight; women 1/2 bodyweight)
Pull ups
There will be a limit of 6 per class who will do this wod today. It will work like this - 3 people will be on the bench performing as many bench presses as they can while the second group of 3 will be spotting the first group of pressers. They will then go do as many pull-ups as they can. Keep your score of that round and go back to the bench racks and spot the second group. Once the second group finishes their pull-ups, they will act as spotters for group 1. This can almost be considered a team workout without the clock.
You perform as many reps of bench presses as you can. Once you rack the bar or your spotter helps you get the bar up, that round of bench press is finished. With the pull-ups - if jumping the second you can no longer jump and get your chin over the bar you are done, if using a band then it is kipping band pull-ups not jumping band pull-ups. Kipping, once your hands come off the bar that round is done. The workout is scored by the total number of bench presses and pull-ups for all 5 rounds. To make the board, men ='s bodyweight on the bench AND kipping without any aides. Women is half your body weight AND kipping without any aides.
WOD B
5 Rounds for Time:
7 Squat Cleans M:135 F:95
21 Box Jumps
Posted by Jim on January 11 2010 - 2:02 AM