WOD 4-25-11

Strength:
5x3 Bench

WOD:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

WOD 4-20-11

21-15-9
KB swings
Supine Ring Rows
Ring Dips
Knees to Elbows

WOD 4-19-11

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post time to comments

WOD 4-18-11

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WOD:

"Hammer"

Five rounds, each for time, of:

135 pound Power clean, 5 reps

135 pound Front squat, 10 reps

135 pound Jerk, 5 reps

20 Pull-ups

Rest 90 seconds

Post time of each round to comments

WOD 4-15-11

Strength:

5x5 Dead-lift

WOD:

"Lynne"

5 Rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds

WOD 4-14-11

WOD:

Crossfit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of

60 Bar-facing burpees

120 pound Overhead squat, 30 reps

10 Muscle-ups

WOD 4-12-11

Strength:

Strict Pull Ups 3 x max reps

GHD Back Extensions 3 x 12

WOD:

3 Rounds for time of:

5 Squat cleans 135 lbs

Wheel barrel

10 Push ups

10 V-ups or 15 Sit ups

Wheel barrel

WOD 4-11-11

5 Rounds for time of:

5 Muscle ups

10 Max height box jumps

20 Kettle bell swings

WOD 4-8-11

Rest Day!!!

WOD 4-7-11

Strength:

5x5 Squat

WOD:

21, 15, 9

Pull ups

Kettle-bell swings

Supine ring rows

Knees to elbows

WOD 4-6-11

Strength:

5x5 Pull Ups

WOD:

AMR&RAP in 5 minutes of

165 lbs Squat clean

165 lbs Jerks

WOD 4-5-11

Strength:

5x3 Push Press

WOD:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

WOD 4-3-11

Strength:

5x5 Squat

WOD:

21, 15, 9

Supine Ring Rows

Pull Ups

Box Jumps

Knees to Elbows