W.O.D.

Author:	Josh Parks	Created:	Friday, January 23, 2009 3:10:07 AM
Mississippi CROSSFIT Workout of the Day BLOG

3/30/10

By Josh Parks on Tuesday, March 30, 2010 10:50:36 AM

Warm up - CFWU

W.O.D. - Five rounds for time of:
                40 Double-unders
                30 Box jumps, 24 inch box
                20 Kettlebell swings, 1.5 pood

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3/29/10

By Josh Parks on Monday, March 29, 2010 10:38:29 AM

Warm up - CFWU

W.O.D. - "CrossFit Total"
                 1 Back Squat
                 1 Shoulder Press
                 1 Dead Lift
                *3 attempts for a one-rep max for each lift.

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3/25/10

By Josh Parks on Thursday, March 25, 2010 11:33:13 AM

Warm up - 3 rounds of:
10 wall ball shots
10 back extensions

W.O.D. - Snatch 1-1-1-1-1-1-1

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3/24/10

By Josh Parks on Wednesday, March 24, 2010 10:39:34 AM

Warm up - CFWU

Skill - Snatch balance

W.O.D. - 6 Rounds of:
400 M run for time
Rest as needed

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3/23/10

By Josh Parks on Tuesday, March 23, 2010 2:33:41 AM

Warm up - CFWU

Skill - Thruster

W.O.D. - "FRAN"
                 21-15-9
                 Thrusters (95/65)
                       Pull Ups

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3/22/10

By Josh Parks on Monday, March 22, 2010 10:45:49 AM

Warm Up - CFWU

Skill - Monkey bars

W.O.D. - For time:
               100 Double Unders
               40 pound Dumbbell snatch, 50 reps
               75 Double Unders
               40 pound Dumbbell snatch, 35 reps
               50 Double Unders
               40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

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3/19/10

By Josh Parks on Friday, March 19, 2010 2:12:58 AM

Warm Up - CFWU

Skill -

W.O.D. - 7 rounds of:
                1 Shoulder Press
                3 Push Press
                5 Push Jerk
                *the goal is to push as much weight as you can without putting the bar down
                *keep up with your weight

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3/18/10

By Josh Parks on Thursday, March 18, 2010 2:30:01 AM

Beau hitting the Iron Cross before the workout.

Warm Up - CFWU
                     1 rope climb
                     200 M run

W.O.D. - 3 Rounds of 1:00 each, :15 seconds rest between each. Must reach at least 20 reps of each exercise for each minute. 1 G.H.D. sit up will be preformed for each rep under 20 for each exercise.
                Kettlebell Swings (1.5/1.0)
                Double Unders
                Sumo Dead Lift High Pull (1.5/1.0)
                Backwards single unders

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3/17/10

By Josh Parks on Wednesday, March 17, 2010 11:36:31 AM

Warm up - 3 rounds of
12 Dips
12 Back Extensions

Skill - Sumo Dead Lift High Pull

W.O.D. - 5 rounds for time of:
5 Dead Lifts (275/185)
10 Burbees

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3/13/10

By Josh Parks on Saturday, March 13, 2010 3:36:31 AM

"Iron" Mike Evan taking the rope down from the old location, while standing on it. That takes guts. CrossFits eleventh component of fitness, indestructability.

Join us for a classic workout and lunch with our fitness community.

Warm up - CFWU

W.O.D. -

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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