CrossFit – Huntington Beach
March 10, 2010 – Wednesday
WOD:
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
COOLDOWN/STRETCH
March 9, 2010 – Tuesday
WOD:
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
COOLDOWN/STRETCH
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March 8, 2010 – Monday
WOD:
Make up and focused skill day
COOLDOWN/STRETCH
March 7, 2010 – Sunday
WOD:
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
COOLDOWN/STRETCH
March 6, 2010 – Saturday
WOD:
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
COOLDOWN/STRETCH
March 5, 2010 – Friday
WOD:
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
COOLDOWN/STRETCH
March 4, 2010 – Thursday
WOD:
Make up and focused skill day
COOLDOWN/STRETCH
March 3, 2010 – Wednesday
WOD:
Shoulder Press 3-3-3-3-3-3-3
COOLDOWN/STRETCH
March 2, 2010 – Tuesday
WOD:
8 rounds of:
Run 400 meters
Rest 90 seconds
COOLDOWN/STRETCH
March 1, 2010 – Monday
WOD:
“War Frank”
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
COOLDOWN/STRETCH