Main Site Daily WODs

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Wod Type: Main Site Daily WODs

Movements: Lunge Pull-Up Sit-Up

Lunge Wods Pull-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Monday 090330

Nicole

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Wod Type: Main Site Daily WODs

Movements: Pull-Up Run/Running

Pull-Up Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Tuesday 090331

Tuesday 090331

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension GHD Sit-Up

Back Extension/Hip Extension Wods GHD Sit-Up Wods

Competitions:

Source: www.crossfit.com

Thursday 090402

Thursday 090402

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Wod Type: Main Site Daily WODs

Movements: Pull-Up Rope Climb

Pull-Up Wods Rope Climb Wods

Competitions:

Source: www.crossfit.com

Friday 090327

Friday 090327

10 rounds for time of:
10 Pull-ups
10 Ring dips

Wod Type: Main Site Daily WODs

Movements: Dip/Ring Dip/Tricep Dip Pull-Up

Dip/Ring Dip/Tricep Dip Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Sunday 090329

Fight Gone Bad!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 081231.

Wod Type: Main Site Daily WODs

Movements: Box Jump Push Press Row (Rowing)Sumo Deadlift High-Pull Wall Ball Shot

Box Jump Wods Push Press Wods Row (Rowing) Wods Sumo Deadlift High-Pull Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com