NC4x4 CrossFit Club

We definitely have a few Homer/paint/drywall mud buckets... not sure about lids but I'm sure we can find some.
 
Sorry. Slacking...


Next up:
100 burpee box jumps for time. Men 24" box. Women 20" box.

I did it in 11:28.





I'm just kidding, don't do that. It sucks. Although that is my time from a few months ago if anyone wants to give it a shot. Chest to te ground and gotta stand all the way up on the box each time. No overhead clap required.


Next up:
21-15-9
Burpee jump ups/step ups to something that is 12" high.
Ass to bucket air squats.

Do a burpee with chest to ground into a jump or step up on something standing up tall after the jump before stepping back down.
Air squats must be to a depth that your butt touches the 5 gallon bucket then up to a full standing straight position.
You'll do 21 burpee jump ups then 21 bucket squats, then 15 and 15, then 9 and 9.



I haven't done this yet. I'll try tomorrow. Go!
 
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Jeepin Jen is cool.



The rest of you pre-diabetics need to get your ass off the couch.



And no, I haven't done this yet because my normal routine kicked my ass today.
5 rounds of:
30 hip extensions (imagine a reverse sit up as your legs are held in a machine and your torso goes down and back up flat)
10 hand stand push ups
And 150' of walking lunge

28:15. Hand stand push ups got the best of me today.
 
Give the Rock's squat workout a try... been doing it for 3 weeks..
12 reps
10 reps go up 20 lbs
8 reps go up 20 lbs
6 reps go up 20 lbs
4 reps go up 20 lbs

1 min rest and start from the bottom and go back up taking the weight back off per set.

So we do a down up down up. On the second down set start off with 20 more lbs than you originally started with.

Tell me what you think... I like it! its brutal
 
Last call for times on the last workout otherwise this thread dies into the interwebs.

The good news is that even if you attempted one of these workouts posted you have the ability to join and do CrossFit at your local gym. So no more excuse that your not fit enough for crossfit. That line makes my head explode. Just go do it.
 
Today's cardio aka burn off the RBD/Choccolocco beer consumption. Not ridiculously hard but the third round sneaks up on you.

Concept Rower:
Distance - Rest
200m - 30 sec
300m - 45 sec
400m - 60 sec
500m - 60 sec
600m - 60 sec

3 Rounds with the damper on 10. No rest between rounds. Finish your 60 sec rest at the end of 600 and go right back to 200/30. Try and keep your 500m split times at or below 2:00.
Round 1 Avg Split - 1:58
Round 2 Avg Split- 2:01
Round 3 Avg Split- 2:05
 
k5-1402 said:
I didn't do hand stand pushups, just regular push ups, but it took me about 35 minutes.
Click to expand...
I was talking about the burpee jump up workout but that one is fun too.

If you want another we just did today.
Men/Women
15 135/95 squat cleans
30 toes to bar
30 24"/20" box jumps
15 pull ups
15 ring dips
30 45/35 (empty bar) shoulder to overhead (push, press, whatever as long as you lock out up with head through)
30 double unders
15 115/75 thrusters
30 burpees
300' walking lunge with 45/25 plate overhead (plate drops or touches your head you stop)

Use the same bar the whole time. Swap weight.

I was in at 27:06. It took me 5 minutes to do the walking lunge (brutal).
 
StretchASU said:
Today's cardio aka burn off the RBD/Choccolocco beer consumption. Not ridiculously hard but the third round sneaks up on you.

Concept Rower:
Distance - Rest
200m - 30 sec
300m - 45 sec
400m - 60 sec
500m - 60 sec
600m - 60 sec

3 Rounds with the damper on 10. No rest between rounds. Finish your 60 sec rest at the end of 600 and go right back to 200/30. Try and keep your 500m split times at or below 2:00.
Round 1 Avg Split - 1:58
Round 2 Avg Split- 2:01
Round 3 Avg Split- 2:05
Click to expand...
Why's it gotta be on 10? You know it calculates the same work output even on 5 or 6 right? But I'll do it as prescribed, sir.
It'll be Thursday (my rest day). I got a right knee thing flaring up again (I blame it on the colder weather) so I'll be predominantly left leg rowing but I'll still play.
 
Will Carter said:
Why's it gotta be on 10? You know it calculates the same work output even on 5 or 6 right? But I'll do it as prescribed, sir.
It'll be Thursday (my rest day). I got a right knee thing flaring up again (I blame it on the colder weather) so I'll be predominantly left leg rowing but I'll still play.
Click to expand...

Yeah. I just always leave it on 10 for interval stuff like this. Mini back/bi's workout it feels like with the extra air allowed into the cage. I'll drop the damper down a bit when I want more endurance work. I popped a left hamstring playing soccer a few weeks ago right after this thread started so I'm easing back into the lifting. Still doing a lot of body weight stuff in the mean time and stretching a bunch.

Ignore the total distance. Think of it as 3 separate 2000's. :lol:
 
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