New Species Crossfit

WOD 3.10.10

J. Awesome — Wed, 10 Mar 2010 19:18:33 +0000

Warm up:
10 squats
10 push ups
10 pull ups
10 ghd situps
10 ghd back extension
x2

WOD:
Back squat
5-5-5-5-5

rest 5-10 and then:

200m sprints
8 rounds, rest 2:1

Post 200 times and load to comments.

WOD 3.09.10

J. Awesome — Tue, 09 Mar 2010 12:58:43 +0000

Warm-ups:
Burgener x3
10 inch worms/
10 skin the cats
x2

WOD:

10 power cleans, 135lbs/
20 pistols/
30 knees to elbows

3 rounds for time.

Post time to comments.

WOD 3.08.10

J. Awesome — Mon, 08 Mar 2010 03:37:02 +0000

Warm-up:
10 squats/
10 push ups/
10 pull ups

Tabata sledgehammer strikes, 8 rnds; 20 seconds of work, 10 seconds of rest

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

Post time to comments.

REST DAY!

J. Awesome — Mon, 08 Mar 2010 03:34:15 +0000

WOD 3.06.10

J. Awesome — Sat, 06 Mar 2010 12:41:08 +0000

Warm-up:

Pistols, 10, (5 each)/
inch worms, 10/
10 shoulder pass throughs
x2

WOD:

3 push jerks, 80% 1 rep max/
5 broad jumps/
7 dead hang pullups

10 rounds for time.

Post time and load to comments.

WOD 3.05.10

J. Awesome — Fri, 05 Mar 2010 13:20:42 +0000

Warm-up:
15 squats/
15 situps/
15 pushups/
15 pullups/
20 walking Samson stretch

WOD:

Row 500M
15 Reps OHS 95LB Men/65LB Women
Row 500M
15 Reps Toes to Bar
2 Rounds for Time!

WOD 3.04.10

J. Awesome — Thu, 04 Mar 2010 13:05:21 +0000

Warm-up:
10 pistols/
10 inch worms/
10 pushups/
10 pullups
x2

WOD:
sectionals WOD 1
7 Reps - Deadlift 225 Men/155 Women
11 Reps - Weighted Vest Burpees 30LB Men/15LB Women
5 Rounds For Time

Post time to comments.

REST DAY!

J. Awesome — Wed, 03 Mar 2010 04:26:27 +0000

WOD 3.02.10

J. Awesome — Tue, 02 Mar 2010 12:03:12 +0000

Butt kicks, 25 yards/
high knees, 25 yards/
walking Samson, 25 yards
x2

WOD:
Shoulder press:
1-1-1-1

and then:

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to 040618.

WOD 3.01.10

J. Awesome — Mon, 01 Mar 2010 11:48:22 +0000

Warm-up:
10 squats/
10 pushups/
10 pullups/
200m run
x2

WOD:

“War Frank”

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Post time to comments.

Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.