for time:
21x handstand pushup
400m run
21x weighted pull-up
15x handstand pushup
400m run
15x weighted pull-up
9x handstand pushup
400m run
9x weighted pull-up
This workout is scored by both the time and load.
Compare results to November 30, 2009.
Loving that you put this up on the day of Caps-Pens!
One of the finest photos to ever grace this page. That, my friends, is a beautiful thing.
Go Caps!! (especially today)
StuLu
From Crossfit Crowne Plaza Dubai:
10:50 (sub: 25 lb dbs strict shoulder press; 250m*; strict body rows)
I am the biggest idiot who ever idioted. I just realized that 2.5 x 400m = 1000m, also known as a kilometer, but that .25 kilometer does NOT = 400m. So, basically, I shaved more than one whole run off of this workout just by being a total dumbass. Folks, this is why we need our coaches- to do the thinking for us.
Also, I started with 30 lb dbs, but by the second round I could get them past my ears without throwing a little hip action in there, so I backed down to 25.
Is hip action legal in Dubai?
We went to law school to avoid the math, right?
Keep up the hard work and we’ll see you soon!
–Scores–
Ralph A.: 21:30 (45-lb. dbs; sub: shoulder press, pull-up)
Jon H.: 24:08 (30-lb. dbs; sub: shoulder press, jump-stretch pull-up, red)
Kris C.: 25:15 (20-lb. dbs; sub: shoulder press, jump-stretch pull-up, red)
Alex H.: 19:51 (25-lb. dbs; sub: shoulder press, pull-up)
Ted K.: 15:42 (30-lb. dbs; sub: shoulder press, pull-up)
Erez Y.: 24:57, 35-lbs.
Kevin W.: 16:54 (35-lb. dbs; sub: shoulder press, pull-up)
Josh O.: 23:24, 15-lbs.
Rob K.: 25:03, 52.5-lbs. (45-lb. dbs; sub: shoulder press)
Leota B.: 18:01 (20-lb. dbs; sub: shoulder press, jump-stretch pull-up, red)
John B.: 22:42, 30-lbs. (sub prom hspu, 1 x 45-lb. plate)
Brian T.: 26:09, 25-lbs. (sub: prom hspu, 1 x 25-lb. plate)
Sidra C.: 17:01 (30-lb. dbs; sub: shoulder press, pull-up)
Charles H.: 31:38, 35-lbs. (45-lb. dbs; sub: shoulder press)
Ricky B.: 24:01, 25-lbs. (40-lb. dbs; sub: shoulder press)
Josh M.: 25:52, 40-lbs.
Andrew R.: 20:36, 25-lbs. (40-lb. dbs.; sub: shoulder press)
Roselena R.: 25:25 (25-lb. dbs; sub: shoulder press, pull-up)
Jim M.: 21:02 (35-lb. dbs; sub: shoulder press, jump-stretch pull-up, red)
Ivy F.: 17:14 (30-lb. dbs; sub: shoulder press, jump-stretch pull-up, red)
Mghan M.: 22:12, 25-lbs. (sub: prom hspu, 1 x 45-lb. plate)
Christine S.: 19:30 (25-lb. dbs; sub: shoulder press, pull-up)
Neil A.: 20:03, 35-lbs. (sub: prom hspu, 1 x 45-lb. plate)
Jeff W.: 23:12, 15-lbs. (35-lb. dbs; sub: shoulder press)
Teal B.: 28:51 (25-lb. dbs; sub: shoulder press, jump-stretch pull-up, blue)
Adam C.: 19:58, 30-lbs. (sub: prom hspu, 1 x 45-lb. plate)
Ross K.: 13:55 (30-lb. dbs; sub: shoulder press, pull-up)
Stuart W.: 29:02, 30-lbs. (sub: prom hspu, 1 x 45-lb. plate)
David T.: 21:34 (25-lb. dbs; sub: shoulder press, jump-stretch pull-up, blue)
Wayne C.: 19:58, 15-lbs. (35-lb. dbs; sub: shoulder press)
Caitlin S.: 16:38 (25-lb. dbs; sub: shoulder press, jump-stretch pull-up, red)
Mike S.: 18:07, 52.2-lbs.
David S.: 18:04, 25-lbs. (35-lb. dbs; sub: shoulder press)
Katherine C.: 18:21 (20-lb. dbs; sub: shoulder press, jump-stretch pull-up, blue)
Bradley D.: 17:38 (20-lb. dbs; sub: shoulder press, bodyrow)
Cristian D.: 16:02 (30-lb. dbs; sub: shoulder press, jump-stretch pull-up, blue)
Diana D.: 14:50 (15-lb. dbs; sub: shoulder press, jump-stretch pull-up, green)
Thomas M.: 17:30, 30-lbs. (30-lb. dbs; sub: shoulder press)
Mel, BK and John-THANK YOU!!! 2010 was amazing with you.
I look forward to 2011 with you all.
Enjoy the break and you all also get some rest.
Ralph xoxo
J&R workout:
40 weighted lunges @ 15#/35#
20 burpees
30 weighted lunges
15 burpees
20 weighted lunges
10 burpees
10 weighted lunges
5 burpees
10:05 (robbie)
10:12 (jessy)