Warm-up:
200m run/
10 burpees/
10 ring rows
x2
WOD:
AMRAP in 1 minute of:
Tire flips/
GHD situps/
Ball slams, 20lbs/
50 ft rope pull, 90 lbs
*complete 3, 1 minute rounds at each station before moving to the next. After each minute, take 30 seconds rest
Warm-up:
Inch worms, 10/
10 squats/
10 pullups/
10 pushups
x2
WOD:
True negative pullups +1, ( from a chest to bar position, have a partner pull you down with enough weight/force that you cannot hold yourself up and then do another pullup)
5 total
Rest 5 minutes and then:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Post time to comments.
Warm-up:
10 squats/
10 pushups/
10 pullups
25 double unders
x2
WOD:
Turkish get up, 3×5, (pick a weight and do 3 reps, 5 rounds)
Rest 5-10 and then:
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Post time to comments.
Warm-up:
Inch worms, 10/
Burgner, 3/
Pullups, 10
x2
WOD:
Power Snatch:
3-3-3-3-3
Rest 5-10 and then:
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Post time to comments.
Warm-up:
Walking lunge w/ samson stretch each step, 20 steps/
Push-ups, 10 reps/
hollow rock, 10 rocks, (go for big rocks)
x2
WOD:
The New Species 300 PREPARE FOR GLORY!
For time:
10 muscle-ups
20 pistols, (alternating, 10 each leg)
30 Power snatches, 75lbs
40 yard bear crawl
50 burpee box jumps, 20inches
50 double unders
40 yard bear crawl
30 power snatches, 75lbs
20 pistols, (alternating, 10 each leg)
10 muscle ups
Post time to comments.
Charlie Dunifer and Lisa Shiu, Charlie qualified last year, Lisa finished number 1 at the ohio secitonals.
Warm-up:
20 steps samson stretch/
10 pushups/
10 pullups/
10 ghd situps/
10 back extesion
x2
WOD:
Deadlift:
5 x 3…Pick your 5 weight, rep it 5×3
Rest 5-10 and then:
Complete 10 rounds for time of:
2 Bench Press @ body weight
10 Sledge Hammer Strikes RT
10 Sledge Hammer Strikes LT
Sprint 20 yards
Back Pedal 20 yard
Post loads and times to comments.
Warm-up:
500m Row/
10 burpees
x3
WOD:
For time:
21-15-9
Sumo Deadlift High Pull, 95lbs/
Handstand Pushups/
GHD Situps
Post time to comments.
Warm-up:
25 double unders/
20 pistols/
10 strict pullups/
10 handstand pushups
x2
WOD:
Weighted pullups
1-1-1-1-1-1
Rest 5 minutes and then:
For time:
9-6-3 reps of:
Back squat, 275lbs/
Muscle ups/
T-drills
Post loads and times to comments.
New Species Crossfit is Digg proof thanks to caching by WP Super Cache
