Code Brown
PP
3,3,3,3,3
Day 11
12 years ago
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A blog for members of Level 10 Crossfit to record their times, compare themselves to others, and see what the workouts for the week are.
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Our Warmup is Your Workout!
Run/Row 400m or jump rope 2 minutes
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
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PR Board
Max Doubleunders in 5 minutes
Men
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Women
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Fran
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Kelly
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4.
Slammin' Sammy
Men
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Women
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Fight Gone Bad
Men
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Women
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Schmoke You
Men
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Women
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Code Brown
Men
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Women
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Max Ring Dips
Men
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Women
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Max Pull ups
Men
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4.
Women
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2.
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4.
Men
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2.
3.
4.
Women
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2.
3.
4.
Fran
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Kelly
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Slammin' Sammy
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Fight Gone Bad
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Schmoke You
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Code Brown
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Max Ring Dips
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Max Pull ups
Men
1.
2.
3.
4.
Women
1.
2.
3.
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2 comments:
BP 210x5,5,5,5,5
Wt dips 35x12,10,
cg 95x12,115x10,135x8,155x6,165x4,175x4
ab wheel 3x15 (chest to ground)
bp 215x5,5,5,5,5
wt dips 35x12,12,10,10
bc 85x13,95x12,,12
wt push ups12,12,12
ab wheel 15x3
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