Here is a list of skills that a "Well Rounded Beginner" in CrossFit should be able to accomplish. How many of these can you do?
Air Squats 50 consecutive
Push Ups 10 from the toes
Static Hang 30 seconds
Sit Ups 30 w/ an Ab Mat
Kettlebell Swings 25 @ 16kg (35#)
400 m Run 2:04 mins
Deadlift 1 @ 3/4 bodyweight
Military Press 1 @ 1/4 bodyweight
Wall Ball 25 @ 20#/10' mark or 16#/8' mark
Vertical Jump 10 onto 10" box
Bar Dips 3 consecutive
Pull Ups 3 consecutive--any grip or style
L-Sit 10 secs, toes pointed, legs parallel to ground
2000 m row women 9:50, men 8:10
1 mile run Sub 8:00 women; sub 7:00 men
5k run Sub 26:00 women; sub 23:00 men
Cindy 15 RFTO 5 pull ups, 10 push ups, 15 squats
Fran Sub 9:00 12-15-9 Thrusters 95/65 & Pull ups
Fight Gone Bad 250 pts Men, 220 pts Women
Snatch 1 @ 1/2 body weight
Clean & Jerk 1 @ 3/4 body weight
CrossFit Total 4X BW Men, 3 X BW Women
WOD
Press, Push Press TEST FOR MAX
Followed by something evil for 10 minutes
Post what you can do to comments:
ok your evil comment just scared me!
ReplyDeleteJackie
Hell woman, you SMOKED everyone on today's evil-ness. You should be proud.
ReplyDelete5:30 AM RESULTS
ReplyDeleteSHOULDER PRESS
RYAN 145 PR
SEAN 125 PR
JOEL 85 PR
KEREN 75 PR
JACQUE 75
SANDRA 65 PR
TAMAR 65 PR
DENISE 53 PR
PUSH PRESS
DENISE 58 PR
SANDRA 65 PR
TAMAR 75 PR
KEREN 85 PR
JOEL 100 PR
SEAN 145 PR
RYAN 165 PR