CrossFit – Huntington Beach

March 16, 2010 – Tuesday

WOD:

Make up and focused skill day

COOLDOWN/STRETCH

March 15, 2010 – Monday

WOD:

Complete as many rounds in 20 minutes as you can of:

15 Back extensions

15 Knees to elbows

95 pound Overhead squat, 15 reps

COOLDOWN/STRETCH

March 14, 2010 – Sunday

WOD:

Weighted pull-ups 1-1-1-1-1-1-1 reps

COOLDOWN/STRETCH

March 13, 2010 – Saturday

WOD:

Complete as many rounds in 20 minutes as you can of:

Run 400m

40 Wallball shots, 20 pound ball

COOLDOWN/STRETCH

March 12, 2010 – Friday

WOD:

Make up and focused skill day

COOLDOWN/STRETCH

March 11, 2010 – Thursday

WOD:

30 Double-unders

25 L-pull-ups

50 pound dumbbells Squat clean, 20 reps

COOLDOWN/STRETCH

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

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