Monday, March 23, 2009

warm up
500m row @ 1:50 pace
5 pull ups/10 push ups/15 squats x2
pvc skill development:
- deadlifts x10
- cleans x10
- push jerk x10

workout
back squat 7x1 for 1RM
5min rest
tabata 20/10 x8 of:
russian kb swing @ 2pood (70#)
do not let go or drop the kb during the 10sec rest

post load & total kb swing reps

how much is too much? we're still finding that out.
turbo j doing 500 burpees for time

10 comments:

  1. CrossFit JAX23 March, 2009 21:18

    name. bodyweight. load/reps
    davis. 171. 225/54
    josh c. 185. 330/65
    rowdy. 180. 255/42
    dustin. 160. 230/57
    guy. 180. 285/80
    jv. 120. 225/65
    caleb. 155. 275/88
    turbo j. 155. 305/95
    todd. 222. 405pr/102
    cav. 161. 215pr/73
    ryan. 205. 245/66
    shawn. 135. form @ 22#/20#kb @ 77
    jon. 158. 225/62
    steve c. 209. 245/101
    luis. 135. 170/64
    jenn. 115. 120pr/68 @ 24kg
    lorena. 128. 125/94 @ 16kg
    russ. 161. 315pr/97

    500 BURPEE CHALLENGE-
    turbo j. 155. 39:06
    steve d. 165. 39:50
    beegees. 205. 58:23
    blake. 186. 49:52
    mo. 228. 56:08
    patrick. 195. 43:56
    kyle k. 175. 56:23

    ReplyDelete
  2. Anonymous23 March, 2009 21:52

    500 burpees?! you guys have entered f@#ktarded-ville! only the hard, only the strong

    ReplyDelete
  3. Anonymous23 March, 2009 22:26

    500 BURPEES... Wow, that sounds like nothing but pain. But after reading the post from Jon, it dosent sound all that bad... Ill give it a try and post time. Nice job to those that finished it, very nice job!

    ReplyDelete
  4. Petr24 March, 2009 05:27

    500 burpees ? Uff... You guys are nuts :). I did pyramid starting on 20-19-18-17...1 and it is very tough. 500, hm, I have to try that :)

    ReplyDelete
  5. Anonymous24 March, 2009 06:56

    500 Burpees! Nice idea! I will have to come back to that!

    rob.205.100@72#

    ReplyDelete
  6. Anonymous24 March, 2009 13:27

    maria.120.135/89 @ 53.5#kb

    ReplyDelete
  7. Anonymous24 March, 2009 19:51

    forgot to add my squat- 330#

    ReplyDelete
  8. Anonymous24 March, 2009 21:31

    holy balls 500 burpees? Suckfest

    ReplyDelete
  9. Darrell24 March, 2009 21:53

    165.320pr/60@ 70#DB

    ReplyDelete
  10. Crossfit Hattiesburg24 March, 2009 22:24

    Name.bodyweight.load.weight

    Fleming .210.305.72 @ 55lb kb
    Scotty B . 200. 245.87 @ 45lb kb
    D-Nasty .125. (only did kb tabata) 92 @ 45lbs

    As far as the 500 burpees....to be continued!!

    ReplyDelete

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