3-31-10 WOD

2-2-2-2-2
Clean

THEN

150 Push-Ups
Run 40m every rest.

3-30-10 WOD

The calm before the storm

3X3 Overhead Squat @ Bodyweight (Rest no more than 2 minutes between rounds)

Rest 2 minutes

Max Rds 7 minutes: Thrusters (95/65)

Rest 2 Minutes

21-15-9
Box Jumps
Push-Ups
Chest to bar Pull-Ups

3-29-10 WOD

10 Elements of Fitness

According to the Crossfit ethos, there are 10 components of fitness. How many did we cover in todays WOD?

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.

3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility – The ability to maximize the range of motion at a given joint.

5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed – The ability to minimize the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility – The ability to minimize transition time from one movement pattern to another.

9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.

10. Accuracy – The ability to control movement in a given direction or at a given intensity.

10 Rds
10,9.8,7,6,5,4,3,2,1
Burpees
Agility Ladder
100m Sprint
6 Lateral Hurdel Jumps
10 GHD Sit-Ups

3-27-10 WOD

5Rds

3 Deadlifts @ 315/225 (85% 1rm)
40 DB Snatches @ 40lbs (20ea)
10 Hurdle Jumps

3-26-10 WOD

4rds

500m Row
400m Run
2 min rest

3-25-10 WOD

“What’s the catch?”

Max Rds 10 Minutes
100m Sprint
10 Hang Snatch (45)

A special thanks to the mad scientist Jeff Martin at CrossFit Brand X (http://www.crossfitbrandx.com/ ) for this one. He’s the man!

3-24-10 WOD

1 cycle of “Cindy” per round of:

1,2,3,4,5,6.7,8,9,10
Clean and Jerk (155/115)

Example 1 “Cindy” then 1 Clean and Jerk. 1 “Cindy” then 2 Clean and Jerk. Etc.

25:00 max time limit.

3-23-10 WOD

5, 5, 5, 5, 5 push jerk

THEN

3 rounds (4 minutes on, 2 minutes off)

3 burpees
5 pull-ups
7 sit-ups

Log total rounds

3-22-10 WOD

AMRAP in 20 minutes:

Run 400M
40 wallballs (20/14)

Finish with core work

3-20-10 WOD

Max efforts!

3 minutes of each exercise with 3 minutes rest in between:

1) Row for CALS
2) Deadlift (275/185)
3) L-sit (total seconds)
4) OH Squats (95/65)
5) HSPU
6) 800M run

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