Workout of the Day

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New Species

WORKOUT OF THE DAY

WOD

May
2010

May 9, 2010

Warm-up:
Butt kicks, 20 yards/
stripper stretch, 20 yards/
High knees, 20 yards/
20 squats
20 pushups
20 pullups
x2

WOD:

Front squat
3-3-3-3; 90% of 3RM

and then:
“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

Post time and load to comments.

Good luck to all those testing in Ann Arbour at the Level I cert as well as the regional competitors!

WOD

May
2010

May 8, 2010

Warm-up:
Inch worms, 10/
Pigeon walk, 10/
Stripper stretch, 10/
Squat, 10/
Pushup, 10/
Pullup, 10/
x2

WOD:

Cindy

AMRAP in 20 minutes of:
5 pullups
10 pushups
15 squats

OR

Mary
AMRAP in 20 minutes
5 handstand pushups/
10 pistols/
15 pullups

Post girl and rounds completed to comments.

WOD

May
2010

May 7, 2010

Yesterdays cop fight result….
Team Jim: 1157
Team Mike: 1250

WOD

May
2010

May 6, 2010

Warm-up:
Inch worms, 10/
handstand pushups, 10/
pistols 20/
double unders 50
x2

WOD:

Rack Jerks
1-1-1-1-1

Rest 10-15 and then:

For time:
30 back squats @ body weight
1000 meter row
30 Burpees
Post times to comments.
New Species Grand Opening 5939 e1273115935639

WOD

May
2010

May 5, 2010

Warm-up:
10 reps of each of the following:
squats/
jump squats/
pushups/
clapping pushups/
pullups/
clapping pullups
x2

WOD:
185lb Bench press, 7 reps
sledge hammer strikes, 10 each side, (20 total)
3 T-drills
7 rounds for time.

Post time to comments.

WOD

May
2010

May 4, 2010

Warm-up:
Burgener x3

Samson stretch, 20 steps/
Squats, 10/
Inch worm, 10/
pushups, 15/
Ball slams, 15/
stripper stretch, 10 steps
x2

WOD:
Overhead squat
3-3-3-3

Rest 10 minutes and then:

21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

James Hobart 5:26, Eric Magee 6:04, Dave Lipson 6:21. Post time to comments.
crossfit kittens

WOD

May
2010

May 3, 2010

WOD

May
2010

May 2, 2010

Warm-up:
Butt kicks, 20 yards/
High knees, 20 yards/
sprint 20 yards/
20 squats
x2

WOD:
Front Squat
3.3.3

Rest 5 and then:

Run a 5k

Post loads and time to comments.

WOD

Apr
2010

April 30, 2010

Warm-up:
Butt kicks, 10 yards/
High Knees, 10 yards/
Stationary sprint work, 5×2, 5×3, 5×4/
5 turkish getups, 1 pood
x2

WOD:

Weighted pullups
5-5-5

Rest 10 minutes and then:

10 rounds for time of:

3 bar muscle ups/
5, 24 inch box jumps/
7, 2 pood swings

Post loads and time to comments.
timswings2

WOD

Apr
2010

April 30, 2010