Workout of the Day

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New Species

WORKOUT OF THE DAY

WOD

Apr
2010

April 7, 2010

Warm-up:
10 squats/
10 pushups/
10 ring rows/
10 skin the cats
x2

Ground front lever holds for time x3
WOD:

Bench Press:
10-10-10, progess each set

Rest 5 minutes and then:

Mainsite WOD:
For time:
Row 500 meters
150 Double-unders
50 Burpees

Post time to comments.
Crow's Nest MMA

WOD

Apr
2010

April 6, 2010

Warm-up:
10 squats/
10 ring rows/
10 skin the cats/
10 pushups
10 pistols

WOD:

Thrusters:

3-3-3

Rest 10-15 minutes and then:

“Fran”

21-1-9 for time of

Thrusters, 95lbs/
pullups

Post time and load to comments.
CrossFit kids, New Species

WOD

Apr
2010

April 4, 2010

WOD

Apr
2010

April 4, 2010

Warm-up:
15 squats/
10 hollow rocks/
5 handstand push ups
x3
WOD:

Parkour 2 mile:

This 2 mile is based on points, not just time…
50 points for sub 13 minutes
40 for sub 16
30 for anything else

1 point for every pullup completed on anything you come across
10 points for every wall or fence vault
10 points for every obstacle jumped or dove over

Rules:
Only one max rep attempt at each pullup opportunity, if u find a line of trees, go nuts
Each obstacle can only be used once,(ie. You can only king kong a picnic table once)

Have fun, be creative and make it intense. Use the city or a trail or jump over bodybuilders in the gym. Check out American Parkour for more moves and info.

Compare to 9.12.09

WOD

Apr
2010

April 4, 2010

Warm-up:
Inch worms, 10/
Walking pigeon pistols, 20/
Walking Samson stretch, 20/
10 burpees

WOD:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

WOD

Apr
2010

April 4, 2010

Warm-up:
Burpees, 10
Burgener x3
45lb Muscle clean, 10

WOD:

Bench Press
5-5-5-5-5

Rest 5-10 minutes and then:

2 minute defense, (heavy)
5 rounds at 155lbs –

1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run

Then rest 2 minutes

Then. . .5 rounds at 155lbs –

1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run

Post total time to comments.

WOD

Apr
2010

April 4, 2010

WOD

Mar
2010

March 31, 2010

Warm-up:
10 burpees/
10 pistols/
10 ring dips
x 2

WOD:
Turkish Get up
3RM

Rest 5-10 and then:
21-15-9 or time of:
2 pood kb swing/
ring dips/
ghd situps

Post time to comments.
New Species Grand Opening 6184

New Species Grand Opening 6184 300x200 1

WOD

Mar
2010

March 31, 2010

Warm-up:
200m run/
10 squats/
10 pass throughs/
10 skin the cats

WOD:
Overhead squat
3-3-3
Front Squat
3-3-3
Back Squat
3-3-3

Rest 5-10 and then:

“Nancy”
95lb overhead squat, 15 reps/
400m run

5 rounds for time.

Post time to comments.

WOD

Mar
2010

March 31, 2010

Warm-up:
Inch worms, 10
Walking pistols, 10
pushups, 10
pullups, 10

WOD:
315lb deadlift, 5/
T-drill, 3/
Chest to bar pullups, 10

5 Rounds for time.

Post Time to comments.