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My Orcas Island CrossFit Workout

Filed Under: .Your WODs by Mr. H — Leave a comment
June 13, 2013

Visited the CrossFit affiliate on Orcas Island in the San Juans. Here’s what we did:

For time:
Run, 600m
25 Squat Cleans, 95 lbs
22 Double Unders
25 Bar-facing Burpees
22 Double Unders
25 Push Press, 95 lbs
22 Double Unders
25 Push-ups
Run, 600m

It was fun! I did it in 16:31.
Another guy in the class did it in exactly the same time—but he was using 135 lbs for the weight!

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June 11

Filed Under: .Big Tent by Dan Burns — 3 Comments
June 11, 2013

2RFT of:
50 Ab Mat Sit Ups
40 Overhead Walking Lunge (45/25)
30 Kettlebell Swings
20 Pull-ups
10 Handstand Push-up

or …

2RFT of:
50 Ab Mat Sit Ups
40 Overhead Walking Lunge (45/25)
30 Push Press (40/25)
20 Wallball Shots (20/12)
10 Handstand Push-up

From CrossFit OKC

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April 10

Filed Under: .Big Tent by Dan Burns — 1 Comment
June 11, 2013

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull (75/45)
Push jerk (75/45)

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May 4

Filed Under: .Big Tent by Dan Burns — 1 Comment
June 5, 2013

10 min “Cindy”:

5 pull-ups

10 push-ups

15 squats

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Some different stuff …

Filed Under: .Tough Mud, > Gymnastics by Mr. H — 3 Comments
June 3, 2013

Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

BtW average: men 20:39; women 27:34
From mainsite

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May 30

Filed Under: .Big Tent by Dan Burns — 2 Comments
May 30, 2013

21 cleans (135/65)

400m run

15 cleans

400m run

9 cleans

400m run

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