March 13th, 2009

Old school
Old school

Today’s WOD


5 Rds of:

BW Bench Press Max Reps

Pull Ups Max Reps

3 min rest

Do as many reps as possible @ bodyweight (BW) for bench press with no rest. Once you can no longer do any more, rack the weight, and do as many consecutive pull ups as possible. Then rest 3 minutes. Do this for 5 rounds and add up your total number of reps from each round to get your score. If you are unable to bench press your BW, scale as needed.

Lynne Demo

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March 11th 2009

pull-ups-diablocrossfitToday’s WOD

30 Burpees

5 Pull-ups

25 Burpees

10 Pull-ups

20 Burpees

15 Pull-ups

15 Burpees

20 Pull-ups

10 Burpees

25 Pull-ups

5 Burpees

30 pull-ups

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March 10th 2009


                                                        Medicine Ball Cleans…[wmv][mov]

Today’s WOD

Running ‘Lucky 7’

Seven rounds for time:

7 push-ups, 7 med-ball cleans, 400m run.

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March 9th 2009


Today’s WOD

Double-under progression

Using a continuous running clock, do 1 double-under the first minute, 2 the second, continue until you can no longer complete the amount of double-unders for the given minute.  i.e.15 double-unders in the fifteenth minute.

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March 7th 2009


                                     “Firefighter Fran” CrossFit NorCal – video [wmv] [mov]

Today’s WOD



3 rounds 21, 15 and 9 reps

95lb/65lb thrusters


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