March 2011

Day 4Warm-up5:00 jump rope practice5:00 foam roll WOD3 rounds for time of:50 double unders (200 singles)15 squat snatch – 75# (45#)     crossfit.com crossfitlisbeth.com The Open

Day 3Warm-up3 rounds: 1 heavy front squat/1:00 squat(sit)hold5:00 foam roll       WOD5 rounds for time of:15 medball cleans15 pull-ups     Mr. McCoy… this is a 50 burpee penalty brother! crossfit.com crossfitlisbeth.com The Open

Day 2Warm-up500m row30 inchworms / 30 pvc squat snatch5:00 foam roll     WODFor time:30 squat cleans – 95# (65#)30 t2b30 thrusters – 95# (65#)30 ghd sit-ups30 push press – 95# (65#)30 back extensions30 wall ball       crossfit.com crossfitlisbeth.com The Open

Day 1Warm-up5 rounds: 1 heavy thruster (no racks)/5 burpees5:00 foam roll WOD For time:buy-in – 50 kb swings 24kg (16kg) 3 rounds of: 15 ring dips45 squats5 kb snatch (R) 24kg (16kg)5 kb snatch (L) 24kg (16kg) cash-out – 30 pull-ups     CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results

"Quit, don't quit.  Noodle, don't noodle.  You are too concerned of what was and what will be.  There is a saying… Yesterday is history, tomorrow's a mystery… but today… is a gift… that is why it is called the present."  __ Master Uguay   There is no secret ingredient…  … it's just YOU!   Enjoy the rest

Warm-up1500m row5:00 foam roll WOD5 rounds for time of: 12 kb swings – 32kg (24kg) 15 overhead squats – 95# (55#) 25 back extensions           crossfit.com crossfitlisbeth.com The Open

Day 5Competition WOD Make-Up Day Today is the day to give WOD 1 another shot!  As many reps/rounds as possible in 10:00 of: 30 double unders 15 power snatch – 75# (55#)   Non-Competitors, or if you do not want to do this WOD… As many reps/rounds as possible in 10:00 of: 15 box jumps

Day 4Warm-up3 rounds of: 1 heavy ohs/10 inchworms5:00 foam roll   WOD3 rounds for time of:30 wall balls 35 double unders (150 singles)15 ghd sit-ups     crossfit.com crossfitlisbeth.com The Open

Day 3Warm-uptabata mash-up: kb swing/jump rope (double under), :20 on/:10 off, 4 rounds5:00 foam roll   WODAMRAP in 12:00 of:9 pull-ups12 deadlifts – 135# (95#)7 hang cleans – 135# (95#) 3:00 cash-out=max reps, T2B ((shedkickers do 4 muscle-ups instead of 9 pull-ups, cash-out=T2B))         crossfit.com crossfitlisbeth.com The Open

Day 2Warm-up5:00 jump rope practice5:00 foam roll   WOD4 rounds for time of:15 thrusters – 95# (55#)25 k2e10 double burpees       crossfit.com crossfitlisbeth.com The Open