WOD 4/29/11

4 rft:
20 lunges w #45/25 overhead
20 ghd sit ups w #14/10
30 ghd russian twist #14/10
20 kb swings #53/35
30 sec hanging L hold
20 k2e

WOD 4/28/11

pick a partner and perform in any order for time, finishing with the run:
40 toes to bars
60 burpees
80 squats
100 singles (30 du)
1 mile run
time is when both partners finish run

WOD 4/27/11

AMRAP in 3 min: rest 2 min in between:
75% body weight snatch
75% body weight bench press
75% body weight front squat
75% body weight push press

Everybody scale as needed

WOD 4/26/11

AMRAP in 18 min:
7 deadlift #185/105
14 box jumps #24/18
21 anchored mb sit ups #20/14

FYI, all doing CrossFit games. I will not be posting this weeks CrossFit
WOD as one of the workouts for the week. You can do it anytime
from now till Friday as long as you give me notice. It is only 7 minutes
so we can do it before or after class.

WOD 4/25/11

“JT”
21-15-9 reps for time
Handstand push ups
ring dips
push ups

then:

work on exercise you need most practice on for 5 min.

WOD 4/22/11

Perform in any order, break it up in any reps:
1600m run
50 bench press #150/95
50 barberll row #95/55
100 double unders
50 floor wipers
800m row
50 plank ups

WOD 4/21/11

CrossFit WOD # 5

AMRAP in 20 min:
5 power cleans #145/100
10 toes to bars (can substitute ghd if not in games)
15 wall balls #20/14

If your not competing in games scale as needed.

WOD 4/20/11

5 rft:
20 box jumps #24/18
20 hang cleans #95/65
1 min plank

WOD 4/19/11

AMRAP in 10 min:
15 KB swings #53/35
20 push ups
25 sit ups
rest 2 min then:
AMRAP in 10 min:
15 SDHP #75/55
20 toes to bars
25 MB cleans #20/14

WOD 4/18/11

5 RFT:
15 thrusters #95/65
150m run
15 pull ups

FYI, Rob will be taking headshots of everyone for Athletes page.