April 30th Mainsite WOD

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
25 Box jump, 24/20 inch box
25 Goblet Squats, 70/44
25 L-pull-ups
50 Sit-ups

“Sindee”
As many rounds as possible in 12 minutes:
5 pullups
15 squats
25-foot bear crawl

Ring Dips / Double Under Practice / Handstands
Five Rounds:
5 weighted ring dips
AMRAP Double Unders
Handstand practice

“Hot Pocket”   *10 minute cap
3 rounds for time:
15 Hang Power Clean #135
15 burpees

compare to 120524 or 121203

*10 minute cap

**if you are unable to exhibit good form–early arm-bend, etc.–substitute 30 KB Russian swings with 70lbs

“2008 CrossFIt Games: Burpee/Deadlift WOD”
5 rounds for time:
5 Deadlifts (275# / 205# / 60% of your last heavy set)
10 burpees

*10 minute cap

Compare to 121206

“Jackie”
Row 1000m
50 Thrusters (45lbs)
30 Pull-ups

Compare to 121001, 121221 or  120411

Nicolette got her first pull-up yesterday at CFD and went straight to get her ears pierced as her reward. Look at that determination!

Happy Birthday Sarah Houston!  This WOD is inspired by some of your favorites.

“Sarah’s Birthday WOD aka Maryish Running”
20 min AMRAP
5 Handstand Push ups (sub 3 push ups for every HSP you can’t do)
10 Box Jumps
15 Pull Ups
250m Run

If you’re not floored after this one, then I can’t help you.  Row with abandon.

Muscle Up / Double Under Workshop:
Practice the following:
1) basket progression
2) false grip
3) double unders
4) timing with “jump ‘n rope” balls
5) Get a muscle up, darn it!

“Time for Cardio, Bro”
3 rounds:
In 2:00 –
25 Unbroken Wallballs – 20 / 14
Max Calories on the Rower
Rest 2:00

Score = total calories (if you get 65+ cals, you’re a stud)

Compare to 121204

Here are some tips on how to get the most out of the ERG:

Deadlift / Broad Jump / Chin ups
A) 10 minutes to find 5RM deadlift

B) 12 EMOM:
5 Deadlifts (80-90% 5RM)
Max broad jump
5 weighted chinups

“Cardio Freak”
4 rounds:
In 2 minutes–
400m run
AMRAP burpees
Rest 3 minutes

Score = total burpees

Compare to 121210

B) 12 EMOM:
5 Push Press (80-90%)
Double under
Hollow Rock 

“Brian’s WOD”

100 double unders

then

21-15-9
Toes-to-bar
Goblet Squat (70/44)

then 

100 double unders

Compare to 121219

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Lucas Zepeda 34:04, Tyler Hinz 38:24, Matt Bischel 44:11.

I programmed “Eva” as a long cardio effort.  Please don’t come into the gym and go beyond your limits.  There are a total of 150 kettlebell swings and 150 pull-ups, so scale REPS accordingly.  Rings rows are probably your best bet if you’ve never done 50+ (no band) pullups in a workout–check your journals to make sure.  This workout is an opportunity to run and enjoy the weather, not to destroy your shoulders and ruin training for the rest of the week/month/year–violent kipping with no regard to form will not be tolerated!  I expect this workout to take anywhere from 40-50 minutes, so come in ready to warm up and get after it!