Oceanside Crossfit

WOD Thursday 05/01/08

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Yahoooooo!!!

WOD Wednesday 04/30/08

"Short but Street"

5 Rounds for time of:

250 meter run
20 kettlebell swings, 55/35 pounds
250 meter run
20 Elevated push-ups

Newbie Justin doing ring dips.  Not too shabby!

WOD Tuesday 04/29/08

For Time
21-15-9 reps of:

400 meter run
Walking Lunges/DB press, 20/15 pounds
Pull-ups
GHD Situps

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Congrats to Tony on his recent nuptials.  Welcome back!

WOD Monday 04/28/08

Front Squat
6-6-3-3-1-1-1

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3,2,1...GO!!!

WOD Sunday 04/27/08

Rest Day!

The calm before the storm.

WOD Saturday 04/26/08

"It Takes Two"

4 Rounds of:
400 meter run
50 Wall Ball Throws (25 each), 20/14
50 Med Ball Throw Sit-ups (25 each), 20/14
50 Tag Team'g Box Jumps (25 each), 30/24 inches
50 Med Ball Passes (25 each), 20/14
50 Burpees (25 each and just because!)

You will be working in teams of 2.

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Looking like a true sumo wrestler!

WOD Friday 04/25/08

Five rounds for time:

15 Deadlifts, 135/95 pounds
Run 400 meters
15 GHD Sit-ups

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We love working out under the grueling sun. 

WOD Thursday 04/24/08

"Elizabeth"
21-15-9 reps of:

Cleans, 135/95 pounds
Ring Dips

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That's our Bob.  You rule!

WOD Wednesday 04/23/08

"Tabata This"

Squats
Pull Ups
Sit-ups
Push Ups

20 seconds of work followed by 10 seconds of rest repeated 8 times.

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  Catina and Kelly working the box jumps

WOD Tuesday 04/22/08

2 Rounds for time:

10 Parallette Push Ups
10 Medicine Ball Cleans 20/16
10 Parallette Push Ups
10 Wall Balls, 20/16 pounds
10 Parallette Push Ups
10 Thrusters 95/65 pounds
10 Parallette Push Ups
10 Double Unders
10 Parallette Push Ups
10 Burpees

SPRINT 100 meters between exercises.

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Hee! Hee!