Tuesday 04.01.08 - Class WOD

For Time:
Cat Crawl Long Hallway Down & Back
Wheel barrel Carries Long Hallway Down & Back
Split Jumps x 50 R/L
KB Swings x 100 (Guys use 16 kg, Gals use 12 kg)
Push-ups x 100
Split Jumps x 50 R/L
Cat Crawl Long Hallway Down & Back

APRIL FOOL’S!!! or is it??

Monday 03.31.08 - End of March WOD

For Time:
Air Squats x 100
Overhead Farmer’s Walk x Long Hallway Down & Back
Run 800M (Long Hallway Down & Back x 4)
Overhead Farmer’s Walk x Long Hallway Down & Back
Air Squats x 100

For Farmer’s Walk, Guys use 45 lb or 35 lb plate, Gals use 25 lb or 10 lb plate.

Saturday 03.29.08 - Class WOD

7 rounds of:
Big Box Jumps x 7 (One size up from your normal box height, e.g. if you normally use the 24 in. box, use the 36 in. box)
Knees-to-Elbows x 7
Burpees x 7

Keep nice athletic base on box jumps and make sure to stand to full extension. Step down from box after jumping up to avoid stress on knees.

Thursday 03.27.08 - Ten by Ten

5 rounds of:
10 Down and Back Runs on The Track (Each length of the track is 1 rep)
10 Push-Ups
10 Dumbbell Deadlifts (Guys 65lbs, Gals 45lbs)
10 Squat Jumps
10 Recline Pulls (Beginner may place feet on the ground)

03.26.08 - “Man/Woman Eater”

Pull-Ups
Push-Ups
Squat Jumps

Perform 10,9,8,7,6,5,4,3,2,1 Reps for Time

Tuesday - 03.25.08 Holy Maria

From Crossfit Santa Cruz Central (with a goCrossFit twist):

21-15-9 rep rounds of:
Box Jumps

Push up and 3 kick backs (do a push up and then jump your feet forward like you are going to burpie, and then back to plank position 3X. That will be one rep, 1 push up and 3 kick backs.

Rainbows (each way is 1 rep) take a 25lb plate (scale if needed) squat down with plate to your side standing on its edge. Hop up bringing the weight overhead and down the other side, where you land in a squat with the plate on the other side. Just make a rainbow! Yeah!

Monday - 03.24.08 Class WOD

For Time:

Double Unders x 80 (or Single Jump Ropes x 320)
DB Thrusters x 21 (Guys use 25 lb DB’s, Gals use 15 lb DB’s)
Double Unders x 60 (or Single Jump Ropes x 240)
DB Thrusters x 15 (Guys use 25 lb DB’s, Gals use 15 lb DB’s)
Double Unders x 40 (or Single Jump Ropes x 160)
DB Thrusters x 9 (Guys use 25 lb DB’s, Gals use 15 lb DB’s)

Saturday 03.22.08 - Class WOD

For Time:

40-30-20-10-5 of
Wall Balls (Guys use 20 lb ball, Gals use 14 lb ball)
Box Jumps
Sumo Deadlift High Pull (Guys use 75 lb BB, Gals use 55 lb BB or less)

Thursday 03.20.08 - Shoulder Strength

5 rounds of:

Max Seated Shoulder Press x 2 minutes (Guys use 45 lb BB, Gals use 30 lb BB)
Max Rope Climbs x 2 minutes
Rest x 2 minutes

Try to maintain the same number of reps of each exercise for all 5 rounds!

Wednesday 03.19.08 - Nicole

Rounds in 20 minutes of:

Run 400M (Long Hallway Down & Back x 2)
Jumping/Kipping/Band Assisted Pull-ups x Max Reps

Pull-ups are to be done until failure and then RUN out to hallway to do 400’s and RUN back in to do Pull-ups.