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Categories

  • Operation Phoenix Widget
  • Inov8 Store
  • 2010 Crossfit Games
  • Dr. Sears ZONE
  • Crossfit Newcastle Rugby

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