CrossFit Black Diamond

March 16, 2010

Rest Day

March 15, 2010

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Post rounds and fractions of rounds completed to comments.

March 14, 2010

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

March 13, 2010

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

March 12, 2010

Rest Day

March 11, 2010

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

Post time to comments.

Arrghh!! Let me see your WAR face!!!

March 10, 2010

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post your time to comments.

March 09, 2010

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

Obviously we are getting all four barrels in the rump on this one. Please feel free to scale it accordingly however, if you are a stud/stud-et, then feel free to do it as rx'd. 

rope climbs can be scaled with towel pull-ups.

Parallete HSPU can be scaled by just doing regular old HSPU or any other version there of.

one-legged squats can be done by stepping up on a 20" box.

See exercise and demos section on the left hand side of the page!

 

March 08, 2010

Rest Day

 "Doc Reenlists in the Navy" at CrossFit By Overload [wmv] [mov]

Gale: Okay! This is a robbery. Everybody freeze. Everybody down on the ground.
People in the bank: [Look puzzled]
Spokesman for people in bank: Well which is it young fella--you want I should freeze or get down on the ground? Cuz if'n I freeze, I can't likely drop. And if'n I drop, I'm gonna be in motion.
Gale: Shut up...!
Evelle: Everybody get down on the ground. You can forget all about freezing until you're down on the floor, right Gale?
Gale: How many times do I have to tell you not to use my name? Can't you even try to remember that?
Evelle: [Pause] Not even your code name?
Gale: Oh yeah. My code name. Hear that everybody? We's using code names.

March 07, 2010

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.