Burpee Challenge Day 32
Warmup
Run 1mile
WOD
“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
WOD Friday 070210
WOD Thursday 070110
Burpee Challenge Day 31
Warmup
CrossFit Warmup
WOD
1st
Power Clean 5-5-5
2nd
For time:
10-9-8-7-6-5-4-3-2-1
135lb/95lb Power Clean
1.5 Pood KB Swing
135lb/95lb Floor Wipers
WOD Wednesday 063010
Burpee Challenge Day 30
Warmup
As needed for team WOD
WOD
In teams of 2
For time:
50 Deadlifts, 225/135
Run 400meters
50 Overhead Squats, 95/65
Run 400meters
50 Burpees
Run 400meters
50 Ring Dips
Run 400meters
50 Box Jumps, 24″
Run 400meters
50 Overhead Walking Lunges, 45/35
Run 400meters
Athletes will run together. Only one athlete may work at a time on other exercises. Both athletes must be back from the run before the start of the next exercise. Only one bar per team!
WOD Tuesday 062910
Burpee Challenge Day 29
Warmup
Row 1500 meters
WOD
For Time:
21 Press(anyway), 135/95lb
Run 400meters
21 Weighted Pullups, 35lb/Strict Pullups
15 Press(anyway), 135/95lb
Run 400meters
15 Weighted Pullups, 35lb/Strict Pullups
9 Press(anyway), 135/95lb
Run 400meters
9 Weighted Pullups, 35lb/Strict Pullups
WOD Monday 062810
Burpee Challenge Day 28
Warmup
Run 1 mile
WOD
“CrossFit Total”
Squat, 1rep
Shoulder Press, 1rep
Deadlift, 1rep
WOD Sunday 062710
Burpee Challenge Day 27
Rest Day/Makeup Day/Skill Development
WOD Saturday 062610
Burpee Challenge Day 26
Warmup
CrossFit Warmup
WOD
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
10 GHD Situps
WOD Friday 062510
Burpee Challenge Day 25
Warmup
As Needed
WOD
Deload Squat
1st
Squat 5-5-5
Set1=40%
Set2=50%
Set3=60%
2nd
Contest WOD
“Karen”
For time:
150 Wall Ball Shots, 20lb
WOD Thursday 062410
Burpee Challenge Day 24
Warmup
Row 1K
WOD
Deloading Week
1st
Bench 5-5-5
Set1=40%
Set2=50%
Set3=60%
2nd
For time:
30 Muscle Ups
1 Muscle Up=3 pullups and 3 dips
WOD Wednesday 062310
Burpee Challenge Day 23
Warmup
As Needed for team WOD
Team WOD
In Teams of 2:
For Time:
Bench Press, 20,000lbs (Use any amount of weight you want. No rounding up!)
Run up Adams St. and Back
300 Air Squats
Run up Adams St. and Back
15 Rope Climbs
Run up Adams St. and Back
150 Knees to Elbows
Run up Adams St. and Back
One athlete at a time on each exercise. Athletes will run together.
WOD Tuesday 062210
Burpee Challenge Day 22
Warmup
Jump Rope for 5 min or 100 Double Unders
WOD
“135lb of Death”
Five rounds for time of:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
WOD Monday 062110
Burpee Challenge Day 21
Warmup
CrossFit Warmup
WOD
1st
Deloading Week
Shoulder Press 5-5-5
Set1=40%
Set2=50%
Set3=60%
2nd
For Time:
Run 1mile
21 Thrusters, 135lb/95lb
21 Floor Wipers, 135lb/95lb
21 Pullups
Run 800 meters
15 Thrusters, 135lb/95lb
15 Floor Wipers, 135lb/95lb
15 Pullups
Run 400 meters
9 Thrusters, 135lb/95lb
9 Floor Wipers, 135lb/95lb
9 Pullups
Floor Wiper 1rep=back and forth
WOD Sunday 062010
Burpee Challenge Day 20
Rest Day/Make up Day/Skill Development
Congratulations Steve Robinson on the birth of your son! I am sure he will be CrossFiting soon…
Name: William H.
Born: June 15, 2010
Time: 4:59pm (after 4 hrs of pushing)
Weight: 8.3 lbs
Length: 21″
Interests: The Dukes of Hazzard, Keystone Light, and Dance Parties
WOD Saturday 061910
Burpee Challenge Day 19
Warmup
As Needed
WOD
Was a surprise because it didn’t Post… Hope it was fun!!!
WOD Friday 061810
Burpee Challenge Day 18
Warmup
CrossFit Warmup
WOD
1st
Squat 5-3-1(or More)
Set1=75%
Set2=85%
Set3=95%
2nd
AMRAP in 15min of:
135lb/95lb Front Squat, 5rpes
Burpees, 10reps
Walking Lunge, 20steps
