Burpees, Boxes,Squats

Warm up
Pass throughs x10
bear crawl (down/back)
lunges x 10 (5 per leg)
pushups x 10
sit-ups x15


3 rounds for time
5 burpees
7 box jumps
9 overhead Squats
_________________________
Steven - 4:21
barbie - 4:57
Micheal - 4:54
Jeremy - 4:19
Jerry - 4:59
Lori - 3:53
Tina - 3:11
Matt - 6:20
Petal - 5:05
Joy - 5: ?

Thrusters, Sit-ups, Lunges, OH MY!

Warm-up:Work FORM and TECHNIQUE
Pass-throughs x10
Push-ups x10
squats x10
supermans x10

Skill set: L-Sit holds x 3 with partner assist

AMRAP 15 minutes
1 round consists of -
     10 thrusters
     10 sit-ups
     10 lunges (5 per leg)
     10 sit-ups
_________________________
Steven - 5 rnds + 8 lunges
Barbie - 4 rnds + 4 SU (2nd set)
Jerry - 5 rnds + 10 thrusters
Abigail - 4rnds + 4 SU (2nd set)
Lilia - 6 rnds
Lori - 5 rnds + 10 SU (2nd set)
Ju - 6 rnds + 3 thrusters
Petal - 4 rnds + 9 SU (2nd set)
Matt W - 5 rnds + 8 thrusters

Sprint, Deadlift, Thrusters - #2

Warm-up x2
pushups x10
squats x10
lunges w/ hands over head x10 total
superman x5  (up and down 5 times)

Skill work -
Handstand hold for time
L-Sit Lesson #1

4 rounds for time:
500 m run
21 deadlifts (45#/25#)
15 thrusters (45#/25#)
______________________________
                 Old times   /   New time
Steven - 26:47 / 21:54 (PR)
Barbie - 33:06 / 30: 13 (PR)
Jerry - 27:45 / 27:22 (PR)
Lilia - 25:11
Jackie - 21:45 / 22:39 (PR - weight)
Matt W. - 28:59 / 24:20 (PR)
Britney - 29:09 - Firs CrossFit WOD

EVERYONE CRUSHED THEIR OLD TIMES AND WEIGHTS!
CROSSFIT WORKS, PERIOD!

Paddy Day Chipper

warm up: x 2
pass throughs x 10
pushups x 10
squats x 10
superman x10 second hold
perfect stretch x 2/leg

WOD:
200m run
15 thrusters
200m run
15 box jumps
200 m run
15 kb swings
200 m run
15 situps
200m run
15 pull up/renegade rows 15/-arm
200m run
15 second handstand hold
200m run
15 burpees
200m run
_____________________
Steven - 17:19
Barbie - 20:02
Matt W - 16:21
Jodi - 17:06
Matt S. - 14:13
Lilia - 18:46
Jerry - 19:30
Petal - 23:38
Ju - 18:08
Lori - 15:16

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