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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March 6th 2009


Today’s WOD

‘Fight Gone Bad’

3 rounds

1 min wall balls with a 20lbs med ball

1 min SDHP’s @ 75lbs

1 min box jumps 20″

1 min push press @ 75lbs

1 min rowing (count calories)

1 min rest

Complete as many reps as possible for each exercise and do each exercise for 1 minute straight. The time does not stop during the entire workout. Count each rep for each exercise and add up the total number of reps for each round. Count every calorie burned as 1 rep on the rower. Your score is your total amount of reps (+ calories) during the entire workout.


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