Friday, December 9, 2011

Friday, December 9, 2011


The Ensign
six cycles, as many rounds as possible in three minutes:
3x power clean @ 155/105-lbs.
6x pushup
9x squat / 9x ring dip

Air squats are performed in cycles one, three and five. Ring dips are performed in cycles two, four and six.

A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds.

This workout is scored by the number of rounds completed from all six cycles.

workout courtesy of crossfit football

1 Comment

  1. b-kay | December 11, 2011 at 10:00 am
     

    –Scores–
    Michael F.: 18 rounds + 1x power clean (125-lbs.)
    Borja G.: 18 rounds + 3x power clean (125-lbs.; sub: no ring dip)
    Jon H.: 16 rounds (85-lbs.; sub: jumping ring dip)
    Matthew W.: 19 rounds +… 1x ring dip (115-lbs.)
    Claire H.: 15 rounds +… 1x ring dip
    Ted K.: 15 rounds +… 6x pushup (75-lbs.; sub: jumping ring dip)
    Campbell R.: 15 rounds +… 5x pushup (55-lbs.; sub: no ring dip)
    James C.: 15 rounds +… 5x pushup (40-lb. dbs)
    Aaron B.: 18 rounds + 3x power clean (35-lb. dbs; sub: no ring dip)
    Tamra F.: 19 rounds +… 6x sit-up (85-lbs.; sub: sit-up, no ring dip)
    Keena S.: 18 rounds +… 2x pushup (30-lb. dbs; sub: no ring dip)
    Kris C.: 19 rounds +… 4x pushup (60-lbs.; sub: jumping ring dip)
    Ben H.: 17 rounds (30-lb. dbs; sub: no ring dip)
    John B.: 20 rounds (135-lbs.)
    Sidra C.: 14 rounds +… 6x pushup
    Josh M.: 16 rounds +… 3x ring dip (115-lbs.)
    Holmes H.: 16 rounds 85-lbs.; sub: jumping ring dip)
    Kirsten P.: 17 rounds + 1x power clean (75-lbs.; sub: no ring dip)
    Kaisa A.: 16 rounds +… 8x jumping ring dip (65-lbs.; sub: jumping ring dip)
    Julie G.: 15 rounds +… 1x squat (45-lbs.; sub: no ring dip)
    David O.: 23 rounds +… 6x sit-up (110-lbs.;; sub: sit-up, no ring dip)
    Glenn C.: 19 rounds +… 4x sit-up (40-lb. dbs; sub: sit-up, no ring dip)
    Terry M.: 22 rounds +… 4x pushup (35-lb. dbs; sub: no ring dip)
    Peter H.: 10 rounds + 30″ hollow hold (sub: 30″ hollow hold)
    Alissa G.: 18 rounds +… 6x pushup (30-lb. dbs; sub: jumping ring dip)
    Daniel H.: 18 rounds + 3x power clean (30-lb. dbs; sub: no ring dip)
    Katie M.: 19 rounds +… 6x sit-up (25-lb. dbs; sub: sit-up, no ring dip)
    Matt H.: 15 rounds +… 7x jumping ring dip (45-lb. dbs.; sub: jumping ring dip)
    Bill G.: 16 rounds +… 3x ring dip
    Neil A.: 16 rounds +… 1x pushup (125-lbs.)
    Mike S.: 18 rounds +… 5x pushup
    Alex M.: 17 rounds +… 1x pushup (115-lbs.)
    Ivy F.: 13 rounds +… 4x pushup (sub: no ring dip)
    Brian J.: 16 rounds + 2x power clean (105-lbs.; sub: jumping ring dip)
    Katherine S.: 13 rounds +… 3x pushup (35-lbs.; sub: incline pushup, no ring dip)
    Jeff W.: 15 rounds (95-lbs.; sub: jumping ring dip)
    Caitlin S.: 17 rounds +… 6x pushup (30-lb. dbs; sub: hang power clean, jumping ring dip)
    Leota B.: 14 rounds +… 5x pushup (25-lb. dbs; sub: 30″ hollow hold, sit-up, jumping ring dip)
    Jessy C.: 14 rounds + 1x power clean (30-lb. dbs; sub: no ring dip)
    Kate R.: 13 rounds +… 5x pushup (55-lbs; sub: no ring dip)
    Ted D.: 9 rounds +… 5x pushup (25-lb. dbs; sub: no ring dip; 4 rounds)
    Matthew C.: 11 rounds + 3x clean (30-lb. dbs; sub: sit-up, no ring dip; 4 rounds)
    Steve D.: 14 rounds + 3x power clean
    Marco M.: 12 rounds + 3x power clean (125-lbs.)
    Brian T.: 15 rounds +… 6x pushup (125-lbs.)
    Chris C.: 16 rounds (115-lbs.)
    David S.: 16 rounds +… 3x ring dip (105-lbs.)
    Jim C.: 18 rounds +… 1x pushup (105-lbs.)
    Steve M.: 17 rounds + 3x power clean (105-lbs.; sub: jumping ring dip)
    James H.: 14 rounds +… 2x squat (85-lbs)
    Joseph P.: 18 rounds +… 3x pushup (35-lb. dbs; sub: no ring dip)
    Rob M.: 16 rounds +… 4x pushup (35-lb. dbs; sub: jumping ring dip)
    Bob H.: 10 rounds + 30″ plank hold (sub: 60″ plank hold, no ring dip; 4 rounds)
    Brandon W.: 18 rounds (30-lb. dbs; sub: no ring dip)
    Kathleen K.: 11 rounds +… 2x knee pushup (25-lb. dbs; sub: knee pushup, no ring dip)
    Rocio Q.: 10 rounds +… 1x squat (20-lb. dbs; sub: knee pushup, no ring dip)

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