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)

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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