Max rep push ups
3 x handstand holds
Max rep push ups
3 x pull up hang
Max rep push ups
Bottom-to-bottom tabata squats
Max rep push ups
Reverse Tabata Sprints
Max rep push ups
Team 1 - 164 push ups/4:00 handstands/2:25 pull up holds/14 squats
Robinson
Trigg
Team 2 - 179 push ups/5:20 handstands/2:15 pull up holds/14 squats
Kyeong
Birdsong
Team 3 - 176 push ups/5:12 handstands/2:10 pull up holds/20 squats
Randolph
CW2 Johnson
CF Yongsan Baseline Workout
800 meter run
40 squats
30 sit ups
20 push ups
10 pull ups
James - 7:05
Steve - 7:14
SFC Johnson - 8:56
Great job everyone!!!
Randolph showin off some serious range of motion on his push ups. All the way down to the ground and all the way locked out at the top. Beautiful work!!!
James and newcomer Steve hitting the squats in the CrossFit Yongsan Baseline Workout. 800 meter run, 40 squats, 30 sit ups, 20 push ups and 10 pull ups to see where our fitness is now and in a few weeks, we'll hit it again to see how much faster and stronger we've all gotten.
The guys get upside down for some handstand holds. Isometric holds are a quick and "easy" to build strength.
The girls got in on the upside down action as well. Here Chief Johnson is looking strong in her very first handstand in a long, long while. She will get more comfortable being upside down as we practice more with it. Having good body awareness is a trademark of all CrossFitters. It allows us to learn and play new sports or activities without too much trouble.
The obligatory Randolph straining sighting. You can always tell how hard he's working. Awesome isn't it?!?!!???
Static pull up holds are another isometric "movement" to rapidly build upper body strength.
Teamwork and helping each other is all part of the genius that is CrossFit. Come check us out.
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