Ultimate CrossFit WOD

WOD for Monday, March 31, 2008

FRAN
21-15-9
Thrusters (95# M, 65# W)
Pullups

WOD for Saturday, March 29, 2008

300 Workout
25 Pullups
50 Deadlift 135lb
50 Pushups
50 Box Jumps
50 Floor Wipers
50 Clean and Press
25 Pullups

WOD for Friday, March 28, 2008

3 Rounds for Time

Michael
Run 800 meters
50 Back Extensions
50 Sit-ups

WOD for Thursday, March 27, 2008

Back Squats - 8, 8, 5, 5, 3

7 Rounds
7 Box Jumps
7 Ring Pushups
7 Pullups

WOD for Wednesday, March 26, 2008

Skill - Warmup with Press work - 2x8
Handstand pushups - 5, 5
Push Jerks - 2, 2

4 Rounds for time
5 Med Ball Throw
10 KB Swings
15 Ball Slams
10 Sprawls
5 DB/KB Snatches

WOD for Tuesday, March 25, 2008

Perform agility ladder drills in your warmup today.

4 Round Tabata
Pull up
Situp
Pushup
Squat

Rest 1 min

Run 1 mile or row 2k meters

Rest 1 min

Repeat 4 Round Tabata

WOD for Monday, March 24, 2008

10-9-8-7-6-5-4-3-2-1
Linda -
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW

If you do not know how to perform the BB Clean you will
Practice Med Ball Cleans
5 Rounds of
10 Ring Dips
15 Pullups
25 BW Squats

WOD for Saturday, March 22, 2008

Kelly
5 Rounds For Time
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

WOD for Friday, March 21, 2008

Skill work - What is your biggest weakness? Pullup, Handstand Push Up, Double Under? Pick your weakness and spend some time working on the skill

Helen -
3 Rounds of
400m Run
21 KB Swings
12 Pullups

WOD for Thursday, March 20, 2008

30-20-10
Pullup
Push Press
Row for Calories

WOD for Wednesday, March 19, 2008

Strength Work - Work on your Squat 8, 6, 4, 2

3 Rounds of
1 min at each station running clock
Wall Ball
Double Unders
Slam Ball
Pushups

WOD for Tuesday, March 18, 2008

Deadlift - 3, 3, 3

AMRAP 20 min
5 DB Cleans
10 Box Jumps
15 Mountain Climbers

WOD for Monday, March 17, 2008

5 Rounds of
500 meter Row / 400m Run
10 Sledge Hammer Slams each side
10 Lunge Press
10 Bodybuilders

WOD for Saturday, March 15, 2008

Fight Gone Bad
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

1 minute at each station with a running clock
1 minute rest after each round
4 rounds

WOD for Friday, March 14, 2008

Tabata is Beautiful
Burpees
Pullups
Situps
Thrusters

30 Sec Rest between exercises
Lowest number of reps on each exercise adds up to the score.

WOD for Thursday, March 13, 2008

2 Rounds for Time
30 Sprawls
30 Renegade Rows
30 Slam Balls
30 Squats

If you finish in under 15 Minutes - Sprint a 500m Row

WOD for Wednesday, March 12, 2008

Skill - Work on the Kipping Pullup. If you have your kip down - do weighted pullups

5 Rounds for time
20 Pushups (Do a new variation - Rings, Elevated feet, weighted, med ball)
25 Double Unders

WOD for Tuesday, March 11, 2008

Press - 5, 5
Push Press - 3, 3
Push Jerk - 1, 1

10 Rounds
30 Second Med Ball Clean
30 Second DB Snatch - Alternate Arms
30 Second Rest

WOD for Monday, March 10, 2008

Run 400 / Row 500
30 - 20 - 10
Pullup
Abmat Situp

Run 400 / Row 500
15 - 12 - 9
KB Swing
Burpee

Run 400 / Row 500
21, 15, 9
Wall-Ball (20# men, 14# women)
Slam Ball

Run 400 / Row 500

WOD for Saturday, March 8, 2008

KB work - Practice Swing, Turkish Getup, Windmill, Hot Potato, Taters, Juggling, Partner Toss

Diane
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

WOD for Friday, March 7, 2008

Single Leg Single Arm DB Press 6, 6, 6

2k Row

Half Cindy -
AMRAP 10min
5 pullup
10 Pushup
15 Squat

WOD for Thursday, March 6, 2008

Push Jerk Work - 4, 3, 2, 1

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Pullup
Slam Ball
Ring Dips

WOD for Wednesday, March 5, 2008

See 11/28 workout for comparison

3 Rounds for Time
30, 20, 10
Wall Ball
Lunges
Body Builders
Hang Power Snatch
400 meter run / 500 meter row

WOD for Tuesday, March 4, 2008

4 rounds for time
10 Overhead Squats
10 Slam Balls
10 Pullups
400m run

WOD for Monday, March 3, 2008

Work on - Squats - 3, 3, 3, 3 or Handstand Skills

10-9-8-7-6-5-4-3-2-1
Pushups
KB Swings
Jumping Squats

WOD for Saturday, March 1, 2008

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats