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

Tuesday, April 6, 2010

sat 4/3/10 "Teamwork"

as a team do each station and you can't move to the next station until everyone finishes what they are doing

30 ring dips
30 overhead squats 95lbs
30 firedrill burpees
30 deadlift 235
30 ghd situps
300m run with 20lb med ball

then
7 min AMRAP
10 pushups
10 squats
10 wallballs
7 rds
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