WOD Wednesday 4/2/09

"Jonah loves Chachi"

3 rounds for time of:

400 meter run
10 ring dips
10 pull ups (chest to bar)
10 burpees
5 tire flips

*dips, pull ups, burpees and tire flips can be completes in any order.

Post time to comments.

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.

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.

WOD Wednesday 3/25/09

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

Post loads to comments.

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

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/

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.