Deadlift 3, 3, 3, 3, 3 reps

For time:

1 Mile run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile run

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

New Years Workout for Crossfit is 4pm only.

HAPPY NEW YEAR!

The kipping pull-up will develop strength up to a certain point and then it becomes a metabolic conditioning tool. The dead-hang pull-up (and the dreaded L-hang) will develop some real pull-up strength.

Crossfit Pleasanton will start a dead-hang pull-up challenge on January 1^st. The challenge will be similar to the burpee challenge. On day one, you will do one dead-hang pull-up. Every day after, you will increase one pull-up. Since we are starting on January 1^st, the goal is to see how far into the year you can go.

Rules:

1. Increase the amount of pull-ups ever day by one
2. Pull-ups must be done with a slack body and no kip
3. Chin must come over the bar
4. Any hand grip can be used and any width
5. Pull-ups can be broken up throughout the day to get your daily total
6. If you miss a day you can make up by adding the missed amount to the next days total
7. If you don’t start the challenge with us today, you can “buy-in” at any time by doing ALL the missed day’s pull-ups on your first day
8. Any dead-hang pull-ups you do during your workout can count towards the day’s totals. “Should I do my Filthy Fifty with Dead Hang Pull-ups and have a suck time?” Ouch.

Ground Hog’s Day (33) 561 annual total

Valentines (44) 990 annual total

Saint Paddy’s (76) 2,926 annual total

Easter (102) 5,253 annual total

Mother’s Day (130) 8,515 annual total

Memorial Day (145) 10,585 annual total

Father’s Day (172) 14,878 annual total

Independence Day (185) 17,205 annual total

Labor Day (250). 31,375 annual total. That’s labor

Halloween (304) 46,360 annual total.  Burn off a few Snicker Bars…

Veteran’s Day (315). 49,770 annual total.

Thanksgiving (330) 54,615 annual total.  Have some gravy with those pull-ups fat-boy

Christmas (359). 64,620 annual total.  “Yeah! Santa brought me a pull-up bar!”

New Year’s Eve (365) Damn. If you made it a year, you can probably sail a skiff with your lats. 66,795 pull-ups for the year

21-18-15-12-9-6-3 Reps of:

Deadlifts, 135#

Pull-ups

Push-ups

http://www.flickr.com/photos/reactivegym/3168583387/ 

Julia B talks about her transformation at Re-Active Gym. She lost 16 pounds of fat, improved her running times, and rehabilitated a bum shoulder.

Complete as many rounds as possible in 20 minutes:

95# Thrusters, 5 Reps

95# Hang Power Clean, 7 Reps

95# Sumo Deadlift High Pull

Post rounds and comments:

Do the following for time:

100 Pull-ups

100 push-ups

100 Sit ups

100 Squats

Post times and comments:

Bill F. feeling the Filthy Fiddy Burn

15 minutes for Rounds

Renegade Row x8

RDL x8

Burpee x8

Post rounds and comments

Finishers

Do 3 kettlebell swings & 1 V-up then 6-2, 8-3, etc. Continue up the ladder without rest until you miss a rep or have to take a break. Then finish by coming down the ladder.

Cash, the resident Re-Active Spider Monkey and mountain bike phenomenon, jumps to the top of a 21″ tire 150 times in addition to a leg workout!