WOD Thursday 7/30/09

"Helen"
3 Rounds for time of:

Run 400m
21 Kettlebell Swings
12 Pull Ups

Post time (and loads) to comments.

WOD Tuesday 5/19/09

7 rounds for time of:

7 Overhead Squats 135 lbs
7 Box Jumps 24" box
7 Clapping Push Ups

Post times to comments.

(today's CF Football WOD)

WOD Monday 5/18/09

2 Minute Defense

5 Rounds for time of:

1 Power Clean
3 Hang Squat Cleans
2 Jerks
Sprint 200 Feet

(men use 135lbs, women 65lbs)

After the 5 rounds rest 2 mins then repeat. Post total time to comments.

WOD Thursday 5/14/09

Be Pushy...

For Time:

10 Handstand Pushups http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv)
50 Reps Overhead Anyhow* (@70% BW)**
10 Handstand Pushups

*Every time you have to put the bar down, do 20 situps.
** Scale loads in 5% increments until you find a difficult (not impossible) weight

Post time, loads and rounds of situps to comments.

WOD Wednesday 5/13/09

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps*
30 Burpees
30 Glute-ham sit-ups**

*Scale weight as needed.

**Sub regular sit-ups if you haven't been doing them on the GHD.

Post time to comments.

WOD Tuesday 5/12/09

Warm up and then find a 5 rep max in the DL...

then

For time:

15 Thrusters 135 lbs*
Sprint 40 yards
10 Thrusters 135 lbs
Sprint 80 yards
5 Thrusters 135 lbs
Sprint 100 yards

*scale thruster as needed (115, 95, 65, 45)

Post load and times to comments.

Monday 5/11/09

150 Push Ups

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 100 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 100 yard sprint must be completed.

Post times and number of penalties to comments.