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Thursday 050

Published on August 14, 2008, by in WOD.

CrossFit:  For Time

1)10 GHD Sit-ups, 10 Hip & Back Extensions, 95 pound Thrusters, 30 reps 50 Pull-ups

2)30 GHD Sit-ups, 30 Hip & Back Extensions, 95 pound Thrusters, 20 reps, 35 Pull-ups

3)50 GHD Sit-ups, 50 Hip & Back Extensions, 95 pound Thrusters, 10 reps, 20 Pull-ups

CrossFit Kids:'Chipper'

Super Frogs:

2 Rounds of: 10 Standing Long Jumps, 50' Walking Lunges, 21 Kettlebell swings (20-30#),21 pull ups, 21 burpees,21 slam ball (12# ball)

Leap Frogs:

2 Rounds of: 10 Standing Long Jumps, 50' Walking Lunges, 21 Kettlebell swings (15-20#),21 pull ups,
21 burpees,21 slam ball (12# ball)

Tree Frogs:

2 Rounds of: 10 Standing Long Jumps, 50' Walking Lunges, 15 Kettlebell swings (10-12#), 15 pull ups,
15 burpees,15 slam ball (5-8# ball)

Tad Poles:

2 Rounds of:  10 Standing Long Jumps, 25' Walking Lunges, 10 Kettlebell swings (8-10#), 10 pull ups,
10 burpees, 10 slam ball (5# ball)

Subs:
Kettlebell Swings – Dumbbell swings
Pull ups – Jumping, Assisted, or Beginner Pull ups
Slam Ball – Knees to Elbows