21-15-9 reps for time of:
Deadlift (225lbs men, 155lbs women)
Burpees
*scale loads as needed
Post time to comments.
Tuesday, March 31, 2009
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.
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
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
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/
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.
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.
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Post time to comments.
Monday, March 16, 2009
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.
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.
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.
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.
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.
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.
Subscribe to:
Posts (Atom)
