Crossfit Nampa Idaho

3/27/2008

Today's workout was 10-9-8-7-6-5-4-3-2-1 reps for time of: plank windmills, DB high carry thrusters, knees to elbows. 

A plank windmill starts in the pushup up position.  With one hand pickup a small dumbell, rotate sideways so your weight is all on one arm and the outside of one foot.  Then lift the dumbell straight up.  You should look like a capital "T" that fell on it's side.  I need to take some pictures.  This was from Coach Rut's dumbell article he had in the CF Journal a few months back.  I forget what he called them, so I call them plank windmills.

3/26/2008 - 5 rounds for time of: 12 Overhead Squats, 21 Box Jumps, 400m run

I visited Crossfit San Jose and this was the WOD.  Thanks to Christina at CF SJ for this workout.

3/25/2008 - 15-12-9-6-3 reps for time of DB burpee clean thrusters; weighted pullups

3/24/2008 - WOD - 75 overhead squats and 25 L-sit pullups for time

Men use 95lb and women 65lb for overheads.  Try and do the 75 reps in as few sets as possible. 

3/14/2008 - WOD - For time: 50 box jumps followed by 30-20-10 reps of DB Swings, Sumo Deadlift Highpull, Burpees and Pullups

3/13/2008 - WOD - "Circuit"

3 rounds for max number of reps of:

Back Extensions

Wall Balls

Ring Dips

Box Jumps

Push Jerk

Rest

Keep a running combined total of all reps performed at each station. Your score is the number of reps.

3/12/2008 - visited Crossfit H.E.L. in Portland, Oregon

3/11/2008 - Rest Day

3/10/2008 - WOD - 3 rounds for time of: 50 box jumps, 50 bodyweight deadlifts, 50 situps

3/7/2008 - WOD - Thrusters 5-5-5-5-5; Tabata Dumbell Swings

Go heavy on the thrusters.