What is CrossFit All About?

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
Fran: 2:37
Pullups: 40
500m Row: 1:32
Grace: 3:04
Isabel: 2:51
Dbl Unders: 100
BackSquat: 455
Front Squat: 350
Overhead Squat: 250
DeadLift: 450
Shoulder Press: 205
Power Snatch: 205
Push Jerk: 300
Power Clean and Jerk: 265
Bench: 315
Crossfit Total: 1110

Monday, March 22, 2010

Sat 3/20/10 Affiliate Team Workout

As a Team get through all exercises one at a time. One guy and one girl work at once. Team of 8.
250 pullups
250 ground to overhead 135lbs
150 squat snatch 95lbs
300 dbl unders
100 muscle ups or handstand pushups
250 wallball shots
300 dbl unders
500' walking lunges
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