WOD - Blogger #1

For time:

100 SDHP (sumo deadlift high pull)
25 burpees
75 SDHP
50 burpees
50 SDHP
75 burpees

This was a DNF (did not finish) for me at 30 SDHPs of the last round. Ideally you want to use a kettlebell for this (1.5 pood) but an OLY bar will suffice.


Sumo Deadlift High Pull from CrossFit Rockwall on Vimeo.

WOD - Random #3

As many rounds as possible (AMRAP) in 20 minutes:

50 foot walking lunge
15 box jumps
3 HSPUs

My time: 9 2/3 rounds (finished last 15 box jumps)


Playing with HSPU from Jenna Rettenmayer on Vimeo.

Rest Day

WOD

Taken from CF One World

For time complete the following in order:

Run 200m
21 deadlifts (RX M:225#/W:155#)
21 pull-ups
Run 400m
15 deadlifts
15 pull-ups
Run 800m
9 deadlifts
9 pull-ups

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Warm down: Tabata Jumprope

ZUMBA - Row Run WOD

ZUMBA with Vivi and friends.

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4 rounds for time:
400m run
500m row

WOD - Medicine Ball Madness

As many rounds as possible in 20 minutes:

With a medicine ball complete the following -

400m run holding the med ball
10 med ball cleans
10 med ball pushups
10 med ball abmat situps




3/28/09 - Hiked Big Basin

REST DAY