Christy's XFit Blog
The more I CrossFit, the less I suck.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
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
