Christy's XFit Blog
The more I CrossFit, the less I suck.WOD #339 – 23 March 2011
W/U: 3 rnds @ 1 min ea (row, slamball, HSH, hip stretch)
WOD: Press 1-1-1-1-1-1-1
55-65-70-80(F)-75(PR)-72.5-70-70
4 Rounds
150m Row
time splits (sec): 33.5, 33.4, 33.3, 33.3
WOD #338 – 22 March 2011
W/U: 10 min @ 1 min (3 split jerk @35#, 3 hip raise, 3 ring dip-banded)
WOD: “Power Badger”
4 Rounds:
15 Power Cleans (135/95) – scaled to 65#
15 Chest to Bar Pull-ups – banded red/purple
400m Run
time = 20:42
WOD #337 – 21 March 2011
W/U: 3 rnds @ 1 min ea (HSH, foam roll, slide to hollow, dynamic legs)
WOD: Back Squat 3-3-3-3-3
35-55-85-105-115-115-115
“Half Nate”
AMRAP 10 Minutes
2 Muscle-Ups – scaled to 6 pull ups, 6 ring dips (banded)
4 Handstand Push-Ups – scaled to 20# DB press
8 KB Swings (70/53) – scaled to 1 pd
5 rnds
WOD #336 – 18 March 2011
W/U: 5 min DUs (31 – PR), 10 min @ 1 min (4 high back jerk, 4 hollow rock, 4 pull up- banded)
WOD: 4 Rounds
5 Hang Squat Cleans, 135/95 – scaled @ 55#
15 Ring Dips – red band
30 Box Jumps, 24/20 – 4×45#+1×15# plates (15.5″)
time = 9:07
WOD #335 – 17 March 2011
W/U: 5 min DUs, 10 min @ 1 min (4hps, 4 hip raise, 4 ring negs)
WOD: Power Clean 3-3-3-3-3
55-75-85-90(PR)-90-90-85
3 Rounds
5 Push-Jerks (155/105) – scaled @ 60#
10 Burpees
time = 3:09
WOD #334 – 16 March 2011
W/U: 8 min @ 1 min (4 snatch bal 15#, 4 V-sit, 4 HSH)
WOD: Split Jerk 1-1-1-1-1-1-1
65-85-85-85-85-85-85-85
4 Rounds
Run 400m
2 Minutes Rest – scaled to shorter rest
time = 12:20
WOD #333 – 15 March 2011
W/U: 3 rnds, 1 min ea (HSH, rock slide, ring V-out), mobility, stretch
WOD: “Tabata Something Else”
8 Rounds each of
Pull-ups = 50 banded
Push-ups = 48 knees
Sit-ups = 85
Squats = 117
total = 300
WOD #332 – 14 March 2011
W/U: 10 min @ 1 min (3 hangpowersnatch, 3 hollow rock, 3 ring dip (purple))
WOD: Front Squat 3-3-3-3-3
35-65-85-95-95-95-95
Tabata Row (8 rds)
total cal: 47
WOD #331 – 11 March 2011
W/U: 5 min DUs, 8 min @ 30 sec (3 pullups – banded, HSH)
WOD: 3 Rounds
7 Power Cleans (155/105) – scaled to 75#
14 Burpees
21 Calories Row
time = 12:12
WOD #330 – 8 March 2011
W/U: stretching, mobility
WOD: Teams of 3
5 Rounds
Row (300/250)
25 DB Thrusters (35/20)
Rest, Then
150 KB Swings as a team (53/35) – my share = 50
time = 32:17, RX
