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

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WOD Monday 3/16/09

"J.T."

21-15-9 Reps of:

Handstand push-ups
Ring Dips
Push ups

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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)

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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

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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

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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!

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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.
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