WOD 3-31-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 3-30-11

THE CROSSFIT OPEN WOD # 2

9 x DEADLIFT 155/100

12 x PUSHUPS (With hand release)

15 x BOX JUMPS 24"/20"

AMRAP IN 15 MIN.

** Lets see how we do for round 2!!!!!

FINISH = 15 x GHD SITUPS

                 30 x RUSSIAN TWISTS 25/15pds

                     5 ROUNDS

WOD 3-29-11

7 x HANG CLEANS 115/75pds

7 x PUSH PRESS 115/75pds

7 x RING DIPS

7 x BURPEES

7 x KB SWINGS 72.5/45

7 x KNEE TO ELBOW

7 x SQUAT BOX JUMPS 24"/20"

7 ROUNDS

WOD 3-28-11

TABATA ROW-FOR CALORIES

REST 1 MIN

TABATA PULLUPS

REST 1 MIN

TABATA PUSHUPS

REST 1 MIN

TABATA SITUPS

REST 1 MIN

TABATA SQUATS

**The recorded rep is the lowest rep of all 8 intervals, not your last interval!!

WOD 3-25-11

THRUSTERS 95/65

** With a continuously running clock do 1 thruster the first min, 2 thrusters the second min, ect..... Until you cannot complete your reps in that min.

FINISH = 100 x MED BALL SLAMS 25/20pds

"Way to be, Way to be"
Quote by Dan K.

WOD 3-24-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 3-23-11

ROW 800 METERS

30 x WALL BALL 20/16 pds

30 x BOX JUMPS 24"/20"

3 ROUNDS

FINISH = 10 CORE EXERCISES x 30 REPS EACH

WOD 3-22-11

3 x BODYWEIGHT BENCH PRESS

5 x STRICT PULLUPS

7 x DEADLIFTS 225/155

AMRAP IN 15min

FINISH = 100 x V-UPS 25/15pds

WOD 3-21-11

30 x CLEAN & JERKS 155/95

FINISH = 150 x RUSSIAN KB SWINGS 50/35pds

WOD 3-19-11

THE MALTZ CHALLENGE

RUN 400 METERS

50 x PULLUPS

200 METER FARMERS WALK 50/25pd KB'S or DB'S

50 x DIPS

100 x PUSHUPS

50 x KNEE TO ELBOW

100 x SITUPS
RUN 400 METERS

**Thanks to everyone who helped out, great turnout and already setting up for next year!!!

NICE JOB!!!!!!

WOD 3-18-11

400 METER ROW

20 x SQUATS

20 x KB SWINGS 35/25pds

20 x SITUPS

AMRAP IN 20min

WOD 3-17-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 3-16-11

SKILL WORK = MUSCLE UPS, DOUBLE UNDERS, ECT....

                 WORK ON YOUR WEAKNESS

CROSSFIT GAMES WOD # 1

30 x DOUBLE UNDERS

15 x POWER SNATCH 75/55

AMRAP IN 10min

***Lets see how we match up!!!!

FINISH = 30 x GHD SITUPS

                   30 x TOES TO BAR

                              30 x BACK EXTENSIONS

WOD 3-15-11

5 x PISTOL SQUATS (5 per leg)

5 x CLAPPING PUSHUPS

5 x STRICT PULLUPS

AMRAP IN 12min

REST 2min

10 x LUNGE JUMPS (5 per leg)

10 x RING PUSHUPS

10 x KNEE TO ELBOW

AMRAP IN 12min

WOD 3-14-11

15 x RING BODYWEIGHT ROWS

25 x SDLHP 75/45

25 x PUSH PRESS 75/45

15 x SQUAT BOX JUMPS 24"/20"

4 ROUNDS

FINISH = 200 x RUSSIAN TWISTS 25/15pds

WOD 3-11-11

                                                              300 METER RUN
                                                    5 x OVERHEAD SQUATS  135/95
                                                           10 x KNEE 2 ELBOW
                                                           15 x KB SWINGS 50/35

                                                                  5 ROUNDS

WOD 3-10-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 3-9-11

SQUAT CLEANS

2-2-2-2-2

"ANGIE"

100 x PULLUPS

100 x PUSHUPS

100 x SITUPS

100 x SQUATS

FINISH = 5 x L-SITS FOR TIME

WOD 3-8-11

8 x THRUSTERS 95/65pd

8 x OVERHEAD LUNGE 45/25pd PLATE (4 per leg)

8 x RING DIPS

8 ROUNDS

FINISH = FARMERS WALK x FAIL

             INTO

                PLANK x FAIL

             3 ROUNDS

WOD 3-7-11

"DIANE"

DEADLIFTS 225/135

HANDSTAND PUSHUPS

REPS = 21-15-9

FINISH = 30 sec x 1 3/4 BATTLING ROPE

          30 sec x PUSHUPS

  30 sec x V-UPS 25/15pds

  30 sec x REST

      5 ROUNDS

WOD 3-4-11

25 x PULLUPS

50 x DEADLIFT 135/95pds

50 x PUSHUPS

50 x BOX JUMP 24"/20''

50 x KNEE TO ELBOW

50 x KB CLEAN & PRESS (25per arm) 35/25pds

25 x PULLUPS

FINISH = 100 x KB SWINGS 50/35pds

WOD 3-3-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 3-2-11

BACK SQUAT

1-1-1-1-1

ROW 400 METERS

15 x POWER CLEAN TO SHOULDER PRESS 95/65

3 ROUNDS

FINISH = 15 x GHD SITUPS

                    15 x TOES TO BAR

              3 ROUNDS

WOD 3-1-11

"BARBARA"

20 x PULLUPS

30 x PUSHUPS

40 x SITUPS

50 x SQUATS

5 ROUNDS