100331 WOD

Deadlift
10,5,5,5

Rest 5 Minutes

“BEAR COMPLEX”
5 Rounds, 7 Reps each, where one rep is:
   Power Clean
   Front Squat
   Push Press
   Back Squat
   Push Press
-Bar cannot be placed on the ground, except between rounds, even to re-grip. Squats must break parallel. It is acceptable to go from the squats to the push press (thruster), but the clean and front squat are separate movements.

Post load and time to comments and compare to 100204.

100330 WOD

Front Squats

10,5,5,5

Rest 5 Minutes

"Jayce Special"

25-20-15-10-15-20-25
Squats
Pushups

Post Time to Comments and Compare to 091207.

100329 WOD

Power Cleans
10,3,1,1,1

Rest 5 Minutes

"Annie"
50-40-30-20-10
Double Unders
Situps

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100326 WOD

Pistol Squats

10,10,10

Rest 5 Minutes

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups

Post number of pull-ups completed for each round to comments and Compare to 091201.

100325 WOD

Bench Press

5,5,5,5

Rest 5 Minutes

"Michael"


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments and compare to 091119.

100324 WOD

Hang Snatch

10,3,1,1,1

Rest 5 Minutes

"Pull & Step"

10-8-6-4-2 Pullups with

40ft  DB Lunges (45/20 Dumbells) between sets.

Post Time to Comments:

100323 WOD

Split Jerk

10,3,1,1,1

Rest 5 Minutes

"Snatch Happy"  
Five Rounds of:
15 Power Snatches (95lbs)
400m Run

Post Time to Comments and Compare to 091110.

100322 WOD

"Death by 7"

Seven Rounds of:

7 Power Cleans (135/95)

7 Dumbell Thrusters
7 Situps
7 Broad Jump Burpees
7 Dips
7 Pullups
7 Pushups

Spring Break Workouts!

How creative are you?  Because it is your turn to make up workouts for yourselves.  You get to decide how challenging they are, what exercises you do,  and whether you want to workout by yourself or get a group together to workout.  

Make it fun.  Some of most memoriable workouts have been in parks while we have been traveling.  I just use whatever equipment they have and go for it doing: Burpees,Pushups, Situps, Running, Jumping Jacks, Pullups, Step ups, etc.   There are really no limits.

The only rule is that I want you to share your workouts with everyone, so please post them to comments. I'll be doing the same thing.

100312 WOD

"CrossFit TOTAL"

      Back squat, 1 rep
      Shoulder Press, 1 rep
      Deadlift, 1 rep

Post total to comments.

100311 WOD

Weighted Dips

10,5,3,3,3

Rest 5 Minutes

"JT"

21-15-9
Handstand Pushups
Ring Dips
Pushups

Post Time to Comments:

100310 WOD

Snatch

10,3,1,1,1

Rest 5 Minutes

"Sweat Storm" by David

800m Run
Followed by 5 rounds of :
  5 Deadlifts (275/185)
  7 Pullups
  10 Burpees
  40 ft lunge Steps (45lb overhead)
800m Run

Post time to Comments

100309 WOD

Power Jerk
10,5,1,1,1

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 100104.

100308 WOD

Cleans
10,3,1,1,1

Rest 5 Minutes

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

Post Time to Comments:

100305 WOD

Overhead Squats

10,5,1,1,1

Rest 5 Minutes

Run as many as laps as possible in 20minutes.

Post number of laps to comments:

100304 WOD

Thrusters

10,3,1,1,1

Rest 5 Minutes

"Runny 3/4 Angie"

 3 Rounds for Time:
400m Run
25 pullups
25 pushups
25 situps
25 squats

Post Time to Comments:

100303 WOD

Push Press

10,5,1,1,1

Rest 5 Minutes

"Gator Lunge"

400m Walking Lunges

Post time to comments:

100302 WOD

Clean&Jerk

10,3,3,3

Rest 5 Minutes

"A Burpee Run"

3 Rounds of:
400m Run
15 Burpees

Post Time to Comments and Compare to 091130.

100301 WOD

WELCOME TO THE YWCA!!!!

"Angie"

100 Pullups
100 Pushups
100 Situps
100 Squats

You must finish all 100 reps of each exercise before moving on to the next exercise.

Post time to comments and compare to 091203.