Weekend Warrior

Since this weekend I will be jumping out of sand, instead of off of hard wood, 300+ times I figured a little sprint, jump combo is called for. You can do this in our room at ORU or in your backyard, if it is big enough.

5 Rounds for Time
30 ft. shuttle run
(go15 ft. and then back to starting line, turn and go 30ft, then back to starting line, then back to 15ft and returrn to starting line) - that is 1
30 Tuck jumps (knees to chest - or as high as you can get them) - minimum is palms of hands with arms bent at 90 degrees from elbow.

Have fun with this and post your times to comments. Of course scale rounds and #'s accordingly.

doug

Double Tabata Mash-up

 Warm uP
Pass throughs x10
Rotator Cuff WU
Push press/jerk w/ PVC x 10
Bear crawl down
Crab walk back
mountain climbers x 10


WOD:
20sec on/10sec off (8 minutes)
shoulder press/box jump

Total reps performed in 8 minutes
OLD #'s
Matt: 147/152
Julianna 165
Barbie 175/156
Steven 195/155
Jerry 130/190
Jackie 171/123
Lori 173
Lilia 182
Petal 80+



Bricelyn 182
Shedrenna 182
Beth 160
Jachin 225

Baseline

Warm-up
Pass-throughs x10
Rotator Cuff warm up
burpees x10
lunges x10/leg
Samson Stretch

SWOD:
Handstand Hold x 3 (up to 20 seconds)

WOD: Baseline
500 me run
40 squats
30 situps
20 pushups
10 pull-ups
______________________
This was a great night! Many PR's by everyone, not even close.

Jerry: 8:52
Abby: 6:15
Jackie: 7:05
Steven: 7:58
Petal: 9:00
Ju: 6:54
Lilia: 4:49
Matt W: 6:51
Lori: 8:15
Jodi: 7:18
Matt S: 5:46

Saturday 4/3/10

100 burpees for time

Remember, this is for the elite athlete SO SCALE ACCORDINGLY.
You may be at 25 or 50, but go steady and complete whatever number you shoot for. Also remember, that many of you completed 42 in like 7 minutes on Tuesday night, so 100 is not that far off.
It is not meant to be easy, but is is meant to accomplished.

Also, Tuesday night will be pre-pay night for t-shirts
$10 for the basic tee
$20 for the specialty tee

doug

Lift and Jump

Warm -up
2 rounds
Pass-Throughs x 10
Bear Crawl x 30 ft.
Lunges x 10
Sit-ups x 10
Perfect Stretch x 2/leg

SWOD = Strength WOD
Handstand holds up to 20 seconds (3x)

WOD:
5 RFT
Deadlifts x 10
Box Jumps (20")
_____________________
Todd - 10:20
Jerry - 8:45
Lori - 8:21
Ju - 9:50
Steven - 8:11
Barbie - 10:11
Matt - 7:55
Petal - 10:45

Run and Push

For Time
400m run
21 burpees
800m run
21 DB Thrusters
400m run
21 burpees
_______________
Good job everyone with the running in the wind.

Beth - 15:05
Steven - 16:19
Barbie - 19:35
Jackie - 15:43
Jerry - 14:20
Ju - 16:47
Todd - 16:47
Matt - 14:39
Petal - 19:25
Jerrica - 15:19
Lori - 14:54
Ana - 13:47

Lung, Push

Warm up x 2:
10 - Pass throughs
Rotator Cuff Warm-up
Internal Rotator Cuff  WU
Crab Walk (down and back)
3 - Inch worm
2- Perfect Stretch

WOD:
30 ft. Overhead Lunge/walk w/ weight
10 pushups
30 ft. Overhead Lunge/walk w. weight
9 push...etc down to 1 pushups
__________________
Steve - 15:20
Barbie - 17:11
Carlye - 6:55
Lori - 11:30
Beth - 16:40
Jerry - 12:38
Shar - 15:58
Ju - 11:09
Jackie - 9:13
Anna - 12:34
Petal - 12:01
Matt W - 15:12

Upcoming New Class Times

Starting the week of March 30th - CrossFit @ ORU will be moved up by 30 minutes to 6pm.

Pleas adjust your schedule. If this is a major problem for you please let me know and we will see what we can work out.

Stay Strong
doug