WOD: March 2008 Archives

For time:
Row 1500m
30 Kettlebell swings, 55(35)lbs
15 pushups
Row 1000m
20 Kettlebell swings, 55(35)lbs
10 pushups
Row 500m
10 Kettlebell swings, 55(35)lbs
5 pushups

Post time to comments.

For time:
21 burpees
30 lunge steps
15 burpees
30 lunge steps
9 burpees
30 lunge steps
50 situps


"God's Workout", NY Times.  I found this article on Crossfit rather humorous.

4 rounds for time:
30 Kettlebell swings, 35(20)lbs
15 pushups
20 Dumbbell thrusters, 25(15)lbs
10 pullups

Gymnastics work:

• Ring Supports
• Handstands
• L sits
• Front Lever

5 rounds for time:
30 Kettlebell swings
30 abmat situps

Post time to comments.

Back Squat 5-5-5-5-5
Shoulder Press 5-5-5-5-5

For time:
50 behind the neck barbell thrusters, 75(45)lbs

5 rounds for time:
5 - ( 1 Power Snatch + 3 Overhead squats), 75(45)lbs
10 sumo deadlift high pulls
15 situps

Perform 1 Power Snatch and then 3 Overhead squats.  This counts as one rep, do 5 reps total per round.

Post times to comments.

----------------------------------------------------------------------------------------------------

Crossfit crossword puzzle from the folks at Crossfit Watertown.

(Power Snatch + 3 Overhead squats) x 4 sets
(Power Clean + 3 Push Press) x 4 sets

4 rounds for time:
10 Kettlebell high pulls, 35(20)lbs
10 star jumps
20 Kettlebell cross chops (10 each side), 35(20)lbs

As many rounds in 20 minutes of:
10 - 1 arm Dumbbell (or Kettlebell) front squat, 35(20)lbs
10 - 1 arm overhead lunge steps, 35(20)lbs
4 rings dips

Use same weight on the front squats and overhead lunges.  Post time to comments.

Back Squats 5-5-5-5-5
2 rounds w/ PVC:
10 Shoulder dislocates
10 Overhead squats
Shoulder Press 5-5-5-5-5

5 rounds for time:
10 pushups
16 1 arm dumbbell snatches
20 situps