Christy's XFit Blog
The more I CrossFit, the less I suck.WOD #349 – 11 April 2011
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
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
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
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
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
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
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
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
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
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
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