Squat and Jump

Since we blasted our shoulders and abs Thursday, and I will be jumping all day on Saturday for my volleyball tournament, I figured you would want to blast your legs and jump as well...SO-

5 Rounds for time
10 Squats
20 tuck jumps (arms bent at elbows, palms face down, jump up so the top of your legs touch your palms)

*Really focus on the squat technique: big chest, tight core, HIPS DRIVE BACK and DOWN, arms go up as you lower your self, WEIGHT ON YOUR HEELS, drive up through your heels.

*Tuck jumps should be fast

Post your times to the comments sections

Row, Lunge, Sit

Warm-up: 2 rounds10 pass-throughs
10 pushups
10 squats
Samson Stretch


WOD: AMRAP/10 minutes
6 Renegade Rows w/ weight (3/arm)
8 lunges w/ weight (4/leg)
10 weighted sit-ups
-Use the same DB's for each movement

Abigail: 10 rds + 9 sit-ups
Jake: 8 rds
Barbie: 4 rds
Steven: 6 rds + 7 lunges
Bricelyn: 6 rds
Joy: 6 rounds
Jackie: 8 rds + 8 lunges
Lori: 6 rds + 5 lunges
Jerry: 8 rds + 7 lunges
Beth: 7 rds
Ana: 8 rds
Ju: ?
Matt: 6 rds + 3 sit-ups

Dirty Thirty

For Time
30 box jumps
30 burpees
30 DB swings
30 Lunges
30 Sit-ups
30 Push Press
30 Supermans
30 thrusters
30 jump ropes

Abigail - 13:33
Ju - 14:15
Bricelyn - 19:53
Stewart - 13:40
Jerry - 15:15
Joy - 15:22
Shedrenna - 26:18
Jackie - 14:57
Matt - 18:25
Lori - 14:54
Shar - 15:25
Beth - 17:21

Push-up, Jumps

 warmup
2 rounds of:
15 sit-ups
20 squats
samson stretch both legs

 WOD:
100 pushups for time.
-You can rest at the to position, BUT everytime your knees hit or you have to rest your arms, IMMEDIATELY stand and do 5 tuck jumps -(stand tall with straight arms, bend your arms at your elbows with palms face down, jump and tuck your legs so your quads - the top of your leg - hit your palms)  then return to doing push-ups.

scaled version is 50 push-ups and anytime you have to come off of your arms...assuming you will be doing these on your knees already

do this workout as fast as you can.

Home Gym Equipment

Some of you may want to add some personal items to your home gym to increase your fitness training. There are now 2 additional links to a couple online stores where you can get CrossFit gear. I highly encourage you to consider adding a speed rope and abmat to your mix. If you are feeling daring also add a medicine ball.

Happy Training.

doug

"Annie"

50-40-30-20-10
Double Unders
Sit-ups

For time

Abby 9:09
Steve 11:20
Barbia 14:30
Juliane 8:28
Joy 11:06
Tina 11:06
Matt 13:52
Jachin 6:45
Jackie 8:48
Beth 12:24
Shar 13:04
Jerry 14:15

CrossFit Discussion Board

http://www.board.crossfit.com/

Thought some of you may want to look this over. All kinds of threads to read to review for personal knowledge.

Enjoy,
doug d

Sprints,Deadlifts, Thrusters

4 rounds for time:
500 m run
21 deadlifts (45#/25#)
15 thrusters (45#/25#)

Tonight was a crusher! Everyone did AWESOME gutting it out for the whole WOD.

Stewart: 19:26
Heather: 21:?
Steven: 26:47
Barbie: 33:06
Jerry: 27:45
Matt: 28:59
Lori: 27:? (Welcome to the class Lori, great to have you out)
Jackie: 21:45
Juliane: 23:33
Jordan: 21:?
Jachin: 18:02