Thursday 05.01.08 - May Day

400M Run (Long Hallway Down & Back x 2)
Sumo Deadlift High Pull x 21
Pull-ups x 12
200M Run (Long Hallway Down & Back)
Overhead Squat x 15
Box Jumps x 15
400M Run (Long Hallway Down & Back x 2)
Thrusters x 9
Burpees x 9

Guys use 95 lb BB, Gals use 65 lb BB. If you finish under 15 minutes, perform MAX burpees until reaching 15 minute mark

Wednesday 04.30.08 - Kelly WOD

5 rounds of:
Run 400M (Long Hallway Down & Back x 2, 1/4 mile on treadmill)
30 Box Jumps
30 Wall Balls (Guys use 20 lb ball, Gals use 14 lb ball)

Tuesday 04.29.08 - Spur of the moment WOD

For Time:

Walking Lunges x 200M (Long Hallway Down & Back)
4 mini rounds of:
Med Ball Cleans x 7
Burpees x 7
Walking Lunges x 200M (Long Hallway Down & Back)

Monday 04.28.08 - Cindy Variation

Rounds in 20 minutes of:

Jump L-Pull ups x 5 (See Video) Add Jumping action to it. If they can’t keep legs straight, use bent knees.
Pike Push ups x 10 (See the part of this video where she’s doing the push-up off the box)
KB Swings (12 kg for girls, 16 kg for guys) x 15

KB weights can be bumped up for regular CrossFitters.

Saturday 04.26.08 - Barbara Marathon

Rounds in 25 minutes of:

10 Pull-Ups
15 Push-Ups
20 Sit-Ups
25 Squats

Thursday 04.24.08 - Sprint, Jump, Push

10 Rounds or Max Rounds in 20 Min:

Sprint Down Short Track (20 yds)
Broad Jump Back up Short Track (20 yds)
Sprint Down Short Track (20 yds)
Broad Jump Back up Short Track (20 yds)
Push ups x Max in 30 seconds. Keep track of Max Reps each Round.

Wednesday - 04.23.08 Let’s Build Some Strength

4 rounds of:
Rings Hold x 1 min (Hold upright position on rings and stabilize with shoulders and core)
Front Bridge x 1 min
Left Bridge x 1 min
Right Bridge x 1 min
Bar Hang x 1 min
Deep Squat Hold x 1 min

Take no more than 30 sec to rotate between exercises.

Tuesday 04.22.08 - Kate’s WOD so don’t blame me

10 down to 1 rep ladder and 1 up to 10 rep ladder of the following supersets:
Wall Balls
Knees to Elbows
Rest 1 min
Pull-ups
Push-ups
Rest 1 min
Squat Jumps
OH Slams
Rest 1 min
Renegade Rows (Guys use 25 lb DB’s, Gals use 15 lb DB’s)
V-ups

Example Set:
Wall Balls x 10, K2E x 1, Wall Balls x 9, K2E x 2, and so on..

Monday 04.21.08 - Dynamax Ball Work

Max Rounds in 20 minutes of:
Dynamax Ball Cleans x 7
Dynamax Ball Squats x 14
Dynamax Ball Sit-ups x 21
Dynamax Ball Carry & Run x Long Hallway D & B

(Guys use 20 lb Dynamax or Med Ball, Gals use 14 lb Dynamax or Med Ball. Sit-ups can be full sit-ups or crunches. Ball can be rested on chest or arms outstretched above head.)

Saturday 04.19.08 - Class WOD

21, 15, 9 rep rounds of:

Burpees
KB Swings (Guys use 24 kg, Gals use 16 kg)
Shoulder Press (Guys use 75 lb BB, Gals use 45 lb BB)