Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for KTE

WOD #24 – 31 July 2009

W/U: row 500 m, 3x (10 jump lunge, 10 good mornings, 10 pull ups, 10 push ups, hip flex stretch)

WOD: 5 Rounds for time:
20 Knees to Elbows
20 Situps
20 sec L-Sit

time = 18:11

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WOD #22 – 27 July 2009

W/U: 3x (10 SPT, 10 OHS, 10 lunges, 10 push ups, 10 back ext)

WOD: For time:
40 Box Jump, 24/20 in (scaled to 4×45# plates)
40 Knees to Elbows
30 Wall Ball (12#)
30 Knees to Elbows
20 Sumo Deadlift High Pull, 75/55 lbs (scaled to 35#)
20 Knees to Elbows

time = 17:39

WOD #7 – 22 June 2009

W/U: 3x (10 SPT, 10 OHS, 10 goodmornings, 10 sit ups, 10 push ups, 2 samson stretch)

WOD: Low Bar Back Squat 5-5-5-5-5
65-65-65-65-70

3 Sets Max Knees to Elbow: 10, 10, 10 (knees to waist)
3 Sets Max Ring Dips: 10 (green), 10 (blue), 9 (blue)