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

WOD - ANNIE - Front Squat

ANNIE for time:

50-40-30-20-10
Double Unders and Situps

My time: 10min09secs

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CrossFit.com 3/25/09 WOD

Front squat 3-3-3-3-3 reps

Highest Load: 135#

Jocelyn Milford. From CrossFit.com

WOD - Random Workout

Run one mile
then 3 rounds of:
9 pullups
15 pushups
21 situps

then run one mile to finish up.

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Warm down with TABATA jumprope.

ZUMBA - Jamie's Last Day

ZUMBA at Paseo with Vivi and friends. Jamie's last day of ZUMBA before her grad school schedule changes.



What is ZUMBA?

Zumba fitness class music video for website & viral marketing from Chris Hennessy on Vimeo.