For time:
Run 25K
Row 25K
April Fools...
Rest Day
Blogger = Retarded
Make sure you are posting your times on Beyond the Whiteboard. I just found out old comments don't last. I don't know how long they last, but comments in January 2010 are gone. So if you want to keep track of your times and PRs and junk, use Beyond the Whiteboard, too.
Wednesday 100331-M
8 round for time:
Run 400 meters
Rest 90 seconds
Post total time minus the last rest period.
Run 400 meters
Rest 90 seconds
Post total time minus the last rest period.
Tuesday 100330-WWW
“DT”
5 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
5 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
What's Next?
Here is the layout for the upcoming weeks for CrossFit 28:20...
Monday
Heavy Back Squat followed by a short WOD
Tuesday
Longer Couple or Triplet
Wednesday
Monostructural/Aerobic work or Chipper
Thursday
Rest
Friday
Work on an Olympic Lift followed by a short heavy WOD
Saturday
Longer Couplet or Triplet
Sunday
Rest
Get ready!
Monday
Heavy Back Squat followed by a short WOD
Tuesday
Longer Couple or Triplet
Wednesday
Monostructural/Aerobic work or Chipper
Thursday
Rest
Friday
Work on an Olympic Lift followed by a short heavy WOD
Saturday
Longer Couplet or Triplet
Sunday
Rest
Get ready!
Sunday 100314-Chipper
For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20/14)
25 Thrusters (75/45)
Run 250m
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20/14)
25 Thrusters (75/45)
Run 250m
Saturday 100313-MWG; WG
South Central Sectional
WOD 1
3 rounds for time:
Row 500 meters
10 Squat Clean-to-Overhead (135/83)
10 Pull-ups
WOD 2
For time:
50m Sled Drag running forward (90/50)
21 Burpees
50m Sled Drag running backward (90/50)
15 Burpees
50m Sled Drag running forward (90/50)
9 Burpees
50m Sled Drag running backward (90/50)
WOD 1
3 rounds for time:
Row 500 meters
10 Squat Clean-to-Overhead (135/83)
10 Pull-ups
WOD 2
For time:
50m Sled Drag running forward (90/50)
21 Burpees
50m Sled Drag running backward (90/50)
15 Burpees
50m Sled Drag running forward (90/50)
9 Burpees
50m Sled Drag running backward (90/50)
Tuesday 100309-WW
Warm-up
3 rounds:
10 Kipping Pull-ups (no butterfly)
3 rounds:
10 Power Snatches (95/65)
3 rounds:
10 Wall Ball Shots (20/14)
WOD
5 rounds for time:
10 Dumbbell Walking Lunges (50/35)
15 Dumbbell Swings (50/35)
3 rounds:
10 Kipping Pull-ups (no butterfly)
3 rounds:
10 Power Snatches (95/65)
3 rounds:
10 Wall Ball Shots (20/14)
WOD
5 rounds for time:
10 Dumbbell Walking Lunges (50/35)
15 Dumbbell Swings (50/35)
Sunday 100307-WG
Warm-up
Technique Row 1000 meters
WOD
10-9-8-7-6-5-4-3-2-1 for time:
Squat Clean to Overhead (135/83)
Burpees
Technique Row 1000 meters
WOD
10-9-8-7-6-5-4-3-2-1 for time:
Squat Clean to Overhead (135/83)
Burpees
Friday 100305-WG
Warm-up
10 Deadlifts (95/65)
10 Pushups
10 Pull-ups
10 GHD Sit-ups
10 Back Extensions
10 Squats
10 Double-Unders
5 Thrusters (95/65)
5 Burpees
WOD
"Fran"
21-15-9 for time:
Thrusters (95/65)
Pull-ups
10 Deadlifts (95/65)
10 Pushups
10 Pull-ups
10 GHD Sit-ups
10 Back Extensions
10 Squats
10 Double-Unders
5 Thrusters (95/65)
5 Burpees
WOD
"Fran"
21-15-9 for time:
Thrusters (95/65)
Pull-ups
Thursday 100304-MGM
Warm-up
3 rounds:
10 Wall Ball Shots
10 Handstand Pushups
WOD
3 rounds for time:
Row 500 meters
21 Burpees
Run 400 meters
3 rounds:
10 Wall Ball Shots
10 Handstand Pushups
WOD
3 rounds for time:
Row 500 meters
21 Burpees
Run 400 meters
Wednesday 100303-W; MG
WOD 1
Power Clean
1-1-1-1-1-1-1
WOD 2
50-40-30-20-10 for time:
Box Jumps (24/20")
Sit-ups
Power Clean
1-1-1-1-1-1-1
WOD 2
50-40-30-20-10 for time:
Box Jumps (24/20")
Sit-ups
Monday 100301-GGG; WGG
WOD 1
Warm-up
Steven
"Annie"
for time:
Double-Unders
Sit-ups
Brian
Laugh at Steven for not working out this weekend
...and work on double-unders
WOD
1/2 "Cindy"
As many rounds as possible in 10 minutes:
5 Pull-ups
10 Pushups
15 Squats
WOD 2
Warm-up
5 rounds:
3 Handstand Pushups
5 Burpees
WOD
10 rounds for time:
3 Deadlifts (315/225)
6 Ring Dips
9 Knees-to-Elbows
Warm-up
Steven
"Annie"
for time:
Double-Unders
Sit-ups
Brian
Laugh at Steven for not working out this weekend
...and work on double-unders
WOD
1/2 "Cindy"
As many rounds as possible in 10 minutes:
5 Pull-ups
10 Pushups
15 Squats
WOD 2
Warm-up
5 rounds:
3 Handstand Pushups
5 Burpees
WOD
10 rounds for time:
3 Deadlifts (315/225)
6 Ring Dips
9 Knees-to-Elbows
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