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
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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




