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Week of Wods

By 07/13/2009No Comments

044032

:startwod:

Monday 7/13/09

Back Squat 10-8-6-4-2

rest as needed then:

50 Wall Balls for time 20M/14W

rest as needed then:

100 Ab Mat Sit Ups for time
:endwod:

click on the below videos compliments of CrossFit HQ.  w/f safe  next year we will have a few of our own at the games.  thats a fact.

2009 CrossFit Games Affiliate Competition Day 1 – video [wmv] [mov]

2009 CrossFit Games, Event 1 – “The Run from Hell” – video [wmv] [mov] :startwod:
Tuesday 7/14/09

Four Rounds for time of:

  • Row 500 Meters
  • 25 Burpees

rest as needed then 2 rounds of:

  • 25 Glute Ham Sit Ups
  • 25 Back Extensions

:endwod:
:startwod:
Wednesday 7/15/09

“Helen”

Three Rounds for time of:

  • 400 Meter Run
  • 21 Kettlebell Swings 53M/35W
  • 12 Pull Ups

rest as needed then:

25 Knee to Elbows
:endwod:
:startwod:
Thursday 7/16/09

20 Minute Ladder of

Dead Lifts 135M/95W        1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – etc…..

Double Unders (singlesx5) 2 – 4 – 6 – 8 -10 -12-14-16-etc……

rest as needed then:

4 Rounds Tabata Ab Mat Sit Ups

4 Rounds Tabata Leg Raises
:endwod:
:startwod:
Friday 7/17/09

“G I Jane”

100 Burpee Pull Ups for time

rest as needed then:

50 Ab Wheel for time
:endwod:
:startwod:
Saturday 7/18/09

Group Workout to be announced
:endwod:
:startwod:
Sunday 7/19/09

“Rest Day”
:endwod:

Steven