TABATA
ring rows
ring dips
ring push ups
knees to elbows
20 sec on, 10 sec off
8 rounds each exercise
cool down: farmer’s carry 200 m
W.O.D. 03-31-10
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Monthly Archives: March 2010
W.O.D. 03-30-10
Warm Up: gymnastics skills
3 rounds
5 pullups
10 ring pushups
10 ring dips
15 ring rows
WOD
150 squats
800 m rum
150 squats
W.O.D.
Main site WOD
40 double unders
30 box jumps
20 kb swings
3 rounds for time
Grand Opening
What a great turn out! We hope that little taste of CrossFit leaves you hungering for more. To my family, friends, and marine brothers, thanks for all the support.
Grand Opening WOD
7 rounds for time
7 body weight deadlifts
7 burpies
View more photos on NHB CrossFit’s Facebook page.
W.O.D. 03-26-10
Relay
Sumo deadlift high pull
wam ball
jump rope
round one: 1 min 30 sec with a 30 sec rest for each excersise
round 2: one minute on 20 sec rest
round 3: 45 sec on 10 sec rest
W.O.D. 03-25-10
Russian and American are two different styles of Kettlebell swings. Russian swings come just above eye level where the American swings go overhead. Hey, if you can only do the motion without weight, come on and bring it!
“Helen”
400 m run
21 KB swings (35/53lbs)
9 pullups
3 rounds for time
W.O.D. 03-24-10
250 m row
25 push jerks
5 rounds for time
W.O.D. 03-23-10
10 box jumps
15 ring push ups
20 pull ups
400 m run
4 rounds for time
W.O.D. 03-22-10
3 cleans
6 push-ups
9 squats
AMRAP
15 min
W.O.D. 03-19-10
Strength training: deadlifts
W.O.D.
40 kb swings
10 box jumps
30 kb swings
20 box jumps
20 kb swings
30 box jumps
10 kb swings
40 box jumps
