Thursday - Solo/Off Day & Crossfit STL Challenge...

Today’s Crossfit.com WOD:

AMRAP in 20 minutes of:
15 Double-unders or 15 tuck jumps
15 Burpees
15 Box Jump
15 towel pull-ups or pull-downs

(A “towel pull-up” is performed by draping a towel over a pull-up bar, and pulling yourself up, as if you were climbing a rope. This is a substitution for a rope climb, so alternate one hand higher than the other from rep to rep. If you cannot do pull-ups, do pull-downs on the lat pull-down machine in the same manner.)

Crossfit STL Challenge:
A few weeks ago, Laurie from CrossFit St. Louis posed to her group the following challenge:

How Many or How Long?

Pick one:
1. How long does it take you to do 100 burpees?

2. How many burpees can you do in 10 minutes?

3. How long does it take you to do 500 air squats?

4. How many air squats can you do in 10 Minutes?

Since these are two of the staple CrossFit exercises, I thought I'd present the same challenge to our group and see if we can rock it hardcore like the CrossfitSTL crew. I'm going to go for either the 100 Burpees challenge or the 500 squats challenge today if anyone would like to join me. I'll be posting results to the blog, so let me know your results if you give it a go.

RESULTS

Darran & Justin - Warm-up, 500M sprint on the Concept2 Rower, then WOD as Rx

Darran

500m time: 1:31

WOD: 3 intervals, 19 minutes (tuck jumps, full BW towel pull-ups)

Justin

500m time: 1:38

WOD: 3 intervals, 19 minutes (tuck jumps, full BW towel pull-ups)

Brian

WOD: 3.5 intervals, 20 minutes (tuck jumps, did full BW dips, rather than pull-ups)

Matt
500m time: 1:35
WOD: 3 intervals, 19 minutes (tuck jumps, 80ln towel pull-downs)