Tuesday, March 31, 2009

WOD Tuesday 3/31/09

21-15-9 reps for time of:

Deadlift (225lbs men, 155lbs women)
Burpees

*scale loads as needed
Post time to comments.

Monday, March 30, 2009

WOD Monday 3/30/09

"Nicole"

Complete as many rounds as you can in 20 minutes of:

Run 400 meters
Max reps pull-ups

Post number of pull ups completed for each round to comments.

Wednesday, March 25, 2009

WOD Wednesday 3/25/09

Overhead squat: 3-3-3-3-3.

Post loads to comments.

Tuesday, March 24, 2009

WOD Tuesday 3/24/09

For 30 minutes:

Practice handstands, handwalking, HSPU's. Use a partner or wall for support as needed.

Take the time to read this article posted on CrossFit One World. http://crossfitoneworld.typepad.com/crossfit_one_world/2009/03/rest-in-peace.html

Monday, March 23, 2009

WOD Monday 3/23/09

"Karen"

150 Wall-ball shots, 20 pound ball (or appropriate weight).

Post time to comments.

Also for a great laugh check out: http://www.fitnessboxingusa.com/

Thursday, March 19, 2009

WOD Thursday 3/19/09

3 rounds for time of:

5 Burpees
10 KB Swings
15 Tuck Jumps

10 Burpees
15 KB Swings
5 Tuck Jumps

15 Burpees
5 KB Swings
10 Tuck Jumps

Post time to comments.

Tuesday, March 17, 2009

WOD 3/17/09

"Murph" (go to http://www.crossfit.com/mt-archive2/000881.html for Lt. Michael Murphy's story.)

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Post time to comments.

Monday, March 16, 2009

WOD Monday 3/16/09

"J.T."

21-15-9 Reps of:

Handstand push-ups
Ring Dips
Push ups

Post time to comments.

Friday, March 13, 2009

WOD Friday 3/13/09

Do as many rounds as possible in 20 minutes of:

5 Handstand Push-ups (for variations see http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv)
10 55 pound dumbbell swings
5 L-pullups (http://media.crossfit.com/cf-video/L-pull-up.wmv) sub knee tuck pu's if needed
10 GHD situps (or sub regular situps)

Post rounds to comments.

Wednesday, March 11, 2009

WOD Wednesday 3/11/09

Do as many rounds in 15 minutes as you can of:

5 Pullups
5 Ring dips (or scale appropriately)
15 Sit-ups

Post rounds to comments.

Monday, March 9, 2009

WOD Monday 3/9/09

Complete as many rounds as you can in twelve minutes of:

3 handstand pushups
6 L-sit or tuck sit pullups
9 steps walking lunge

If you cannot do a HSPU, try one of these variations...http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

Post rounds to comments.

Thursday, March 5, 2009

WOD Thursday 3/5/09

"Freddy's Revenge"

5 Rounds for time of:
185 pounds overhead anyhow
10 Burpees

scale this workout to fit you, but don't make it too easy!

Post load and times to comments.

Tuesday, March 3, 2009

WOD Tuesday 3/3/09

"Barbara"

5 Rounds, each for time of

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

or

"Barbie"

5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest precisely 3 minutes between each round.
Post times to comments.