WOD Wednesday 6-16-10

CFWU
3x

AMRAP 12 min

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

(WOD courtesy Amy!)
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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

TEAM WOD Saturday 6-12-10

Warm-Up
CFWU x 3

Team WOD
Teams of 2
50 burpees
80 clean and jerks 75#/45#
100 squat hops
80 weighted situps 45#/25#
50 burpees

WOD Friday 6-11-10

Warm-Up
2x CFWU

Box Squats
4x8
4 sets of 8 reps, not progressive

or
3x12
air squats - toes agains the wall practice full depth

WOD:
5 Rounds
5 Deadlifts #275
8 Wall balls #20/12
10 Ring Dips

WOD Thursday 6-10-10

Warm-Up
3x CFWU

Sumo Deadlift High Pull
5x5
or
v-ups
4x10

WOD:

Five rounds for time of:

Run 400 meters
65/45 pound Thruster, 30 reps

WOD Wednesday 6-9-10

Burgener Warm-up


"Randy"

75 Power Snatches #75/55
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Mobility / Flexibility / Soft tissue work