WOD Saturday 6-19-10

Warm up
1x CFWU
Row 750m

Teams of 3

400m run
150 KB swings
150 Box jumps
150 walkin lunges (total, not per leg)
150 Squat cleans w/ #45/25 plate
99 GHD sit ups
400m run

Run as a team, only 1 person can work at a time during the rest of the WOD

WOD Friday 6-18-10

2x CFWU


WOD:
"DT" 
this is a Hero WOD in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J

Five rounds of:

155* pound Deadlift, 12 reps
155* pound Hang power clean, 9 reps
155* pound Push jerk, 6 reps

* Scale weight accordingly
this is a HEAVY, aka strength WOD, keep it heavy, but scale to your ablilty.

WOD Thursday 6-17-10

Warm up
2x CFWU

Strength or Skill:
Power Snatch
7-7-7-7-7
or
hand stand holds (with or without a wall) get use to being upside down!

WOD:
"Nicole"

Run 400 meters
Max rep Pull-ups
AMRAP 20 min

post total distance and pullups

WOD Wednesday 6-16-10

CFWU
3x

AMRAP 12 min

7 Wall balls #20/14
7 Burpees
7 Thrusters #95/65

(WOD courtesy Amy!)
---
Spend the rest of the day on:
Mobility / Flexibility / Soft tissue work

WOD Tuesday 6-15-10

Warm up
2x CFWU
1x - 500m row

Strength/Skill:
OH Squats
5x5
or
Ring work: pull ups, dips, static holds, core stabilization, muscle ups, iron cross, L-sit, front lever, back lever, etc.


WOD
"Four rounds for time of:


20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
36/24 pound One arm KB snatch, right arm, 10 reps
36/24 pound One arm KB snatch, left arm, 10 reps

WOD Monday 6-14-10

Warm-Up
3 rounds
10 OH Squats
12 Pass through
10 Walking lunges
7 Broad jumps
 
 
This WOD is the final workout from the South Central CrossFit Regional Comp
 
WOD:
 
10 muscle ups (scale - 3 pull ups and 3 dips for each M/U)
15 hspu (pike push up 2 for every 1 hspu)
20 squat cleans #155/105
400m run