Friday 05/01/2009 W.O.D.

For time:

75 pushups
50 SDHP, 75lbs
50 ring dips
30 pullups, dead hang
100 sit-ups

Thursday 04/30/2009 W.O.D.

Total rounds in 20 minutes:

5 K2E's
10 sit-ups
15 O.H.S. w/PVC

Wednesday 04/29/2009 W.O.D.

7 rounds:

135lb front squat x12
K2E x10

*clean weight from the floor for front squats
*attempt to use grip strength only for K2E's (no slings)

Tuesday 04/28/2009 W.O.D.

4 rounds:

30 box jumps
20 push press, 115lbs
15 pullups

Monday 04/27/2009 W.O.D.

Total Rounds in 20 Minutes:

75lb deadlift x10
75lb hang clean x8
75lb push press x6

CrossFit Workout - Friday 04/24/09

30-25-20-15-10-5 reps of

push press
ring pushup

Post time to Comments (compare to 09/26/08)

CrossFit Workout - Thursday 04/23/09

10 rounds for time

7 - hanging knees to elbows
14 - wall ball shots
21 - jumping pullups (no negatives)

Post time to Comments

Target time, sub 10 minutes

CrossFit Workout - Wednesday 04/22/09

5 Rounds of

10 reps 135lb push jerk
max rep pullups
2 minute rest

Finish with short metcon

10 ->1 down ladder
med ball cleans
situps

Post pullup reps per round to Comments

CrossFit Workout - Tuesday 04/21/09

5 rounds for time of

10 burpees
20 med ball cleans
30 KB swings

Post time to Comments

Compliments of CrossFit Legacy

CrossFit Workout - Monday 04/20/09

350 total reps, for time

Pushups & Squats

Perform 350 total combined reps of pushups and squats, in any combination of reps/sets. You must do a minimum of 100 reps of one exercise. 175 each, 150 & 200, 125 & 225 or 100 & 250, your choice.

Post time to Comments

WOD 4/17/09

3 Rounds
21 Burpees
21 Wallballs
21 Pullups
21 DB Cleans

Thursday 04/16/2009 W.O.D.

7 rounds:

65lb thruster x15
Jumping pullups x21

Wednesday 04/15/2009 W.O.D.

5 rounds:

225lb deadlift x7
10 K2E
15 pushups

Tuesday 04/14/2009 W.O.D.

Total rounds in 20 minutes:

75lb push press x15
Box jumps x15

Monday 04/13/2009 W.O.D.

3 rounds:

Row 800m/run 800m
45lb front squat x50
25 pullups

CrossFit Workout - Friday 04/10/09

jump rope - 150 reps
20lb wall ball - 15 reps

Max rounds in 20 minutes, post to Comments

CrossFit Workout - Thursday 04/09/09

5 rounds of

135lb back squat – 15 reps
Max ring dips
150M row – max effort/sprint

2-3 minute rest between rounds

There is no time component for this workout, scale weight to maintain perfect form on all back squat reps

CrossFit Workout - Wednesday 04/08/09

One time through, for time

2000M Row
100 squats
80 situps
60 pushups
40 pullups
20 KTEs

Post time to Comments

CrossFit Workout - Tuesday 04/07/09

For time, 3 rounds of

Row - 2 Minutes for cals
75lb push press - 1 minute
55lb kb swing - 1 minute
abmat situp - 1 minute
rest 1 minute

Post total reps to Comments. Scale load as necessary

This is a partner workout to better manage equipment for larger groups. Partner A rows for two minutes while Partner B performs the push presses and kb swings. The partners switch up for the next two minutes and then both perform the situps together. Each person must begin at least one round on the rower.

CrossFit Workout - Monday 04/06/09

21-18-15-12-9-6-3-1 reps of

75lb summo deadlift high pulls
burpees

For time, post to Comments

W.O.D. Friday 4/3/2009

3 Rounds
Row 500m
30 Back Squats
30 K2E

Thursday 04/02/2009 W.O.D.

Tabata:

Row
Pullups
Jump rope
Push press 45lbs