Memorial Day Workout

1 round per minute

30 rounds total

Each Round Consists of:

5 Lunge Steps

5 Bench Dips
5 Back Extensions (Superman's)

Rest until the minute is up. Add or Subtract reps as needed.

Post total Lunge Steps, Dips, and Superman's completed in 30 minutes to comments.

Have a Great Holiday!

See you Tuesday!!

100528 WOD

Thrusters

10,3,1,1

Rest 5 Minutes

"Run Out"
10 Rounds Of:
   200m Run
  45 seconds rest

Post times for each rep to comments and compare to 091112.

100527 WOD

Press

10,3,1,1,

Rest 5 Minutes

"Bearcat"

4 Rounds Of:
25 Box Jumps
25 Swings (.25 of BW)
25 Deadlifts (BW)

Post Time to Comments and Compare to 100118.

Nice Article about CrossFit

http://www.getfitslowly.com/2010/05/18/getting-started-with-crossfit/

100526 WOD

Deadlift

10,3,1,1

Rest 5 Minutes

"CF-Cordova"

5 Rounds Of:
200m Run
10 Box Jumps

Post time to comments.

100525 WOD

Front Squat
10, 3,1,1,

Rest 5 Minutes

"Bodyweight Lynn"
5 Rounds Of:
Max Reps Pushups
Max Reps Pullups

Post reps to comments and compare to 100113.

100524 WOD

Split Jerk

10,2,2,2

Rest 5 Minutes

"Franny"

21-15-9
Pullups
Pushups
Box Jumps

Post Time to Comments:

100521 WOD

Pwr Clean

10,2,2,2,

Rest 5 Minutes

"Countdown"

10-9-8-7-6-5-4-3-2-1

Double Unders

Pushups

Post Time to comments and compare to 100121.

100520 WOD

1-Leg Squat

10,3,3,3

Rest 5 Minutes

"Choose Your Poison"

   Push-Ups or Dips:

Do 1 rep the first minute

Do 2 reps the second minute

Do 3 reps the third minute
Do 4 reps the fourth minute
Cont.…Until you can’t finish the reps in a minute.
Post total number of rounds completed to comments and compare to 100112:

100519 WOD

RDL

10,3,3,3

Rest 5 Minutes

"CF-Roseville"
21-15-9 (400m Run between Sets)
HSP
Pullups

Post time to comments.

100518 WOD

Pwr Snatch

10,2,2,2

Rest 5 Minutes

"Fabulous 50"
3 Rounds Of:
50 Pushups
50 Situps
50 Squats

Post Time to Comments:

100517 WOD

Push Jerk
10,2,2,2

Rest 5 Minutes

"Bodyweight Fran"
21-15-9
Pullups
Broadjump Burpees

Post Time to Comments.

100514 WOD

Cleans

10,2,2,2

Rest 5 Minutes

"Hi-Di-Ho"
4 Rounds Of:
30 SHDL
2 Minute Rest

Post time for each round to comments.

100513 WOD

OHS

10,3,3,3

Rest 5 Minutes

"Burpee Run"

3 Rounds Of:

400m Run

15 Burpees

Post time to comments and compare to 100302.

100512 WOD

Weighted Pullups

10,3,3,3

Rest 5 Minutes

"Tabata Something Else"
[1 Interval=20 seconds work/10 seconds rest]
8 intervals of pull-ups
8 intervals of push-ups
8 intervals of sit-ups
8 intervals of squats

Post total reps from all 32 intervals to comments and compare to 100309.

100511 WOD

Snatch

10,2,2,2

Rest 5 Minutes

"Hee Haw"
15-12-9
Burpees
Pwr Clean
Front Squats

Post Time to Comments.

100510 WOD

Push Press

10,3,3,3

Rest 5 Minutes

"Chelsea"

On the Minute (30min)
5 Pullups
10 Pushups
15 Squats

Post time to comments.

100507 WOD

Clean & Jerk

10,2,2,2

Rest 5 Minutes

"Micheal"

3 Rounds Of:
800m run
50 Back Extensions
50 Situps

Post time to comments and compare to 100325.

100506 WOD

Back Squats

10,3,3,3

Rest 5 Minutes

"Arms on Fire"
10-9-8-7-6-5-4-3-2-1
Pullups
Pushups

Post time to comments and compare to 100308.

100505 WOD

Weighted Dips

10,3,3,3

Rest 5 Minutes

"Erin"

5 Rounds Of:

15 Dumbels Split Clean (40)

21 Pullups

Post time to comments and compare to 100218.

100504 WOD

"Barbara"

5 Rounds Of:

  20 Pullups

  30 Pushups

  40 Situps

  50 Squats

Post Time to comments.

100503 WOD

Thrusters
10,3,3,3

Rest 5 Minutes

"McGhee"
AMRAP (30 Minutes)
5 Deadlifts (275)
13 Pushups
9 Box Jumps

Post Total Rounds Completed to comments.