April 2011

Day 2Warm-up3 rounds:3 heavy bench press/1:00 mobility wod sit5:00 foam roll   WODFor time:21-15-9ohs – 95# (55#)burpees bar hops       crossfit.com crossfitlisbeth.com The Open

Day 1Warm-up400 meter run3 rounds: 10 inchworms/10 pvc squat snatch5:00 foam roll   WOD (repeat WOD-110128)For time:500m row100 double unders (400 singles)60 wall ball20 ghd sit-ups   crossfit.com crossfitlisbeth.com The Open  Happy Birthday Shannon! You ROCK!!    CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted

Desiderata Go placidly amid the noise and haste,and remember what peace there may be in silence. As far as possible without surrenderbe on good terms with all persons.Speak your truth quietly and clearly;and listen to others,even the dull and the ignorant;they too have their story.Avoid loud and aggressive persons,they are vexatious to the spirit. If

Day 6Warm-up1000m row5:00 foam roll WOD (repeat from 12/13, wod #3 hoboken winter challenge)Complete as many reps as possible in 10:00 of:95# (65#) thrusters*perform 5 burpees every minute on the minute, starting at minute zero*cash-out = 2:00 max burpeesscore=total reps, thrusters + cash-out burpees         crossfit.com crossfitlisbeth.com The Open

Day 5Competition WOD Complete as many rounds and reps as possible in 15:00 of: 9 deadlifts – 155# (100#) 12 hand release push-ups 15 box jumps – 24" (20") ((please click on The Open link below to see WOD 2 standards))           crossfit.com crossfitlisbeth.com The Open