Christy's XFit Blog

WOD #349 – 11 April 2011

christy0530 — Fri, 24 Jun 2011 17:27:44 +0000

W/U: 8 min @ 1 min (4 snatch bal, 4 hollow rock, 1 HS neg), mobility

WOD: Squat 3-3-3-3-3
35-65-85-105-105-105

3 Rounds
5 Weighted Pull-ups – scaled to red band
200m Row

row times: 0.45, 0.46, 0.44

WOD #348 – 7 April 2011

christy0530 — Fri, 24 Jun 2011 17:24:52 +0000

W/U: 10 min @ 1 min (4 hang squat clean, 4 plange hold, 4 hip raise)

WOD: Power Clean 2-2-2-2-2
65-85-85-85-85

7 Minute AMRAP
15 Wallball (14/8)
15 Jumping Pull-ups

rnds = 6+5 RX

WOD #347 – 5 April 2011

christy0530 — Fri, 24 Jun 2011 17:22:38 +0000

W/U: 10 min @ 1 min (4 hand power snatch, 4 hollow rock, 1 HS neg)

WOD: 5 Rounds
3 Muscle Ups – scaled to 9/9 pullups/ring dips banded
20 Sit-ups
40 Double Unders

time = 17:17

notes: DU PR – 37 DUs strung together

WOD #346 – 4 April 2011

christy0530 — Fri, 24 Jun 2011 17:20:36 +0000

W/U: 10 min @ 1 min (4 snatch bal #15, 4 hip raise, 1 HS neg), shoulder/hip mob

WOD: Squat 5-5-5
85-105-105-105

3 Rounds
10 Squat (65% of that day’s 5RM) – scaled 8 BS @ 65#
10 Strict Pull-ups – scaled 8 w/ bands
10 Burpees – scaled 8

time = 5:44

WOD #345 – 31 March 2011

christy0530 — Fri, 24 Jun 2011 17:12:54 +0000

W/U: snatch work, 2×10 push/sit, dynamic stretching

WOD: Squat Snatch 2-2-2-2-2
35-35-35-40-45

21-15-9
Squat Snatch (95/65) – scaled @ 35#
Pull-up (2 red bands)

time = 9:11

WOD #344 – 30 March 2011

christy0530 — Fri, 24 Jun 2011 17:10:24 +0000

W/U: group

WOD: Push-Press 5-5-5
35-55-65-75(PR)-75

AMRAP 10 Minutes
10 Ground to Overhead (75/55) – scaled to 8 @ 45# power snatch
20 Box Jumps (24/20) – scaled to 16 @ 13.5″

total = 7 rnds

WOD #343 – 29 March 2011

christy0530 — Fri, 24 Jun 2011 17:07:09 +0000

W/U: 10 min AMRAP (4 HSH, 6 turkish get ups 15#, 8 MU progressions), dynamic stretch

WOD: 21-15-9
KB Swings (53/35)
Push-ups (knees)
Pull-ups (banded)
Sit-ups

time = 10:13

WOD #342 – 28 Mach 2011

christy0530 — Fri, 24 Jun 2011 17:04:58 +0000

W/U: row drills

WOD: Overhead Squat 3-3-3-3-3
35-45-55-65(PR)-65

Row 2000m

time = 8:32.5 (PR)

WOD #341 – 26 March 2011

christy0530 — Sun, 27 Mar 2011 17:28:16 +0000

W/U: 300m row, group sprints, shoulder mobility

WOD: “Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups – scaled to 10 pullups, 10 ring dips
10 Hang Power Cleans (135/95) – scaled to 65#

time = 10:40

WOD #340 – 25 March 2011

christy0530 — Sun, 27 Mar 2011 17:25:04 +0000

W/U: 500m row, stretching, 10 min @ 1 min (2/2 pistols, 2 ring dips)

WOD: 3 Rounds
12 Thrusters (115/75) – scaled @45#
21 Box Jumps (24/20) – 4×45#+1×15#
Row 300

time = 10:53