Welcome to Crossfit Hardbodies

Tue., March 09, 2010

AMRP IN 20 minute of:

10  KB Snatch 12/16 (5 each arm)

10 Box jump

On Ramper’s

AMRP in 20 minutes of:

Climb rope from laying down 3 times

Flip tire 5 time

25 Jump rope

Monday Mar., 8th, 2010

15-12-9-6-9-12-15

Thrusters 75/105

Pull-Ups

*Suicide run to the yellow and back each round

On-Rampers (0 to 3 mos)

15-12-9-6-12-15

KB Swings

Air Squats

Push-Ups

Saturday March 6th, 2010

100 DUBS

90 OH Lunges 25/45

80 Box Jumps

70 GHD Sit-ups

60 Good Mornings 55/75

50 Burpees

40 Wall Balls

30 DB Snatch (15 per arm) 20/35

20 HSPU

10 Moving Push-Ups

On-Rampers (o to 3 mos)

150 Jumpropes

80 Walking Lunges

60 Sit-Ups

50 Air Squats

40 Push-Ups

30 Wall Balls

20  Broad Jumps

10 Hollow Rocks

You can do it!!!

Fri, March 5, 2010

3 ROUNDS 

15 D/L 225/155

21 KB SWINGS 53/70LB

40 BALL SLAMS 14/20 

20 MIN CAP!!!!!!

On Rampers

20 MIN AMRAP

200M RUN

10 PUSH UPS

10 SDLHP 55/75

Thu, March04, 2010

Time to check on the 5k

On Ramp

3 ROUNDS

15 GHD Sit up or 25 Hollow Rock

21 KB or DB SWINGS 16/24

40 BALL SLAMS 12/20

20 MIN CAP

Wednesday, Mar. 3rd, 2010

Natalia’s Birthday Wod  3/3/80

5 Rounds

400 m run

10 Front Squats 95/125  (Clean it to bring it up)

10 Pull-Ups (Strict)

10 Mule Kicks

On-Rampers ( o to 3 mos)

5 rounds

200 m run

8 Front Squats KB 12/16

10 push-ups

12 Shoulder Press (work on form)

Tue-March 2, 2010

2 Rounds

9 Snatch 95/125

15 Ring dips, foot on pirouettes

15 Ring push ups

12 Clean 95/125

15 Ring dips, foot on pirouettes

15 Ring pushu ps

3 Overhead squat 95/125

On Rampers

5 rounds

3 Rope climb

6 Sprints to the blue and back

9 Wall Ball 10/15

Mon-March 1, 2010

Max load

Dead lift 3-3-3-3-3-3-3

After

5 rounds of:

Farmers walk to the blue and back w/ KB’s 24/32

25 Back extention

25 D/B Split jerk 35/55

25 DUB’s no mod!!!

On Rampers 3 rounds

Farmers walk to the blue and back w/KB’s 12/16

15 Back extention

15 KB swings 12/16

15 Tire plip

Sat. Feb., 26, 2010

SURPRISE!!!

SURPRISE!!!

SURPRISE!!!

hhhhhaaaahhhaaaa

Fri-Feb. 26, 2010

1 Rope Climb to the top (22′)

400m Run

15 strict pull-ups

15 HSPU

400m Run

1 Rope Climb to the top

15 kipping

15 HSPU

1 Rope Climb to the top

400m Run

15 Push-ups chest must hit the floor

15 High jumps

1 Rope Climb to the top

400m Run

15 Air Squat

25 Hollow rock

On Ramp

4 Rounds

400m Run

15 Ball slam 12/20

15 DB Thrusters 20/35

15 Push-ups

Thr. Feb. 24, 2010

Bunny hop to the blue and Sprint back

21 Squat clean 95/135

Bear crow to the blue and Sprint back

15 Squat 95/135

Duck walk to the blue and sprint back

9 Split Hang Clean 95

On Ramps

21-15-9

Wall Ball

Box jump

BIRTHDAY & BBQ REMINDER

Remember Saturday we are having a Birthday Party

& BBQ for my daughter.  We will be serving Paleo Style

food with a Brazilian flair!  We will be preparing the meat

immediately following the WOD!  Please bring friends and

family.

Wednesday Feb. 24th, 2010

We haven’t had a BIRTHDAY WOD lately!

In honor of my 8 year old daughter, Julia.

It feel like we just had her yesterday.

8 Rounds

2/  DL 95/135

24/  Dubs/sub. Burpees

8/  Clean & Jerks  95/135

Good day to learn your DUBS/LOL

On-Rampers (0 to 3 mos)

4 Rounds

15 DL KB 24/32

Rowe 800 m

15 Sit-Ups

Tuesday Feb. 23rd, 2010

4 Rounds

1 arm kb snatch 16/24  10 per arm

25 Push-Ups 

25 Dips

15 High Jumps

On-Rampers (0 to 3 mos)

4 Rounds

15 PP 35/45

15 Push-Ups

15 Dips

15 Box Jumps

Monday Feb. 21st, 2010

Qualifier WOD for SD/AZ

HSPU 21/10 nose touch the ground

KB Front Squats 2/1.5 pood

150 m sandbag carry (use 90lb/50lb Plates)

20 Squat Clean Thrusters 135/95

Run 250 meters

50 Burpees

20 DB PP 35/55

40/20 Push-Ups (hands must leave the ground)

Run 250 meters

50 Air Squats

50 Pull-Ups (chin over the bar)

On-Rampers   (0 to 3 mos)

Row 800/Run 800/Jumprope 250

21-18-15

KB Swings 12/16

Ball Slams

Front Squats w/ Ball Slam ball