CrossFit Renaissance

Fitness tests 2 and 5

Bill — Wed, 08 Sep 2010 03:48:20 +0000

These 2 of the 5 fitness tests devised by CrossFit HQ and published in the CrossFit Journal back in 2003.

You can read the article here: Fitness Tests

We will be perfoming all 5 of them here this week.

Fitness test 2- Clean and Jerk 15 reps. Bar can rest ovrhead, in the hang or rack but not on the ground.

Then

Fitness test 5-

800m Run
21 75lb Thrusters
21 L Pullups

For time

Overhead Squat

Bill — Tue, 07 Sep 2010 01:40:55 +0000

Overhead Squat- 3,3,3,3,3

Monday Night

Bill — Mon, 06 Sep 2010 16:31:17 +0000

6 pm

“Tillman”

7 ROUNDS FOR TIME

315 lb deadlift 7
Full gasser (sub our 125m)
Pull ups 15

I’m getting back into town this afternoon so post to comments if your coming tonight so I know class is a go. I understand this is a holiday so many of you may not be able to make it, so no pressure I just want everyone to have the option.

You can also txt 908-343-5659

09/04

Bill — Sat, 04 Sep 2010 00:47:34 +0000

Jerk- 1,1,1,1,1

Then

20,15,10 reps for time of:

20″ Box Jumps
40kg SDHP
40kg Push Press

09/03

Bill — Fri, 03 Sep 2010 00:38:09 +0000

5 Rounds for time of:

10- 80kg Powercleans
15- Ring Pushups
125 meter run

09/02

Bill — Thu, 02 Sep 2010 00:43:53 +0000

400 meter Walking lunge

Then

50 HSPU for time

09/01

Bill — Wed, 01 Sep 2010 00:32:48 +0000

Row- Max meters in 5 minutes

Then

“Annie”

Double-unders
Sit-ups

50-40-30-20 and 10 rep rounds; for time

08/31

Bill — Tue, 31 Aug 2010 01:00:49 +0000

10-9-8-7-6-5-4-3-2-1 Rep Rounds of:

70kg Clean
Burpees with lateral jump over barbell
2 pood KB Swing

Monday Night

Bill — Mon, 30 Aug 2010 17:08:35 +0000

6. PM

For time Reps 15-10-5

60k Hang power snatch

24″ Box Jump

Pull ups

“Failure after long perseverance is much grander than never to have a striving good enough to be called a failure”

-George Elliot

08/28 WOD at Penn Treaty Park

Bill — Sat, 28 Aug 2010 00:27:43 +0000

Today’s WOD will be a partner WOD.

The WOD will be held at Penn Treaty Park:

1341 North DelawareAvenue, Philadelphia, PA 19125

Partner workout

15 Minutes:

1 pood KB Snatch from ground
50m Run with 10kg plate
5 Pushups every minute on the minute

Rules:

-1 person runs and 1 person snatches at a time.
-Alternate at the end of each run.
-Score is total snatch reps