Cross Fit WTU Fort Hood » WOD

WOD Week 22

SFC Jim Mahan — Mon, 22 Feb 2010 11:00:01 +0000

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY
WG / Modified Barbara	MG	M	MG / Bodyweight Fran	G
15 Pull Ups	600 meter run	4X 500 meter sprint best pace	21 – 15 – 9	100 meter sprint
40 situps	50 pushups	50 meter alternating lunges	Partner Assisted Pull Ups	40 pushups
60 air squats	800 meter run		Push Up	30 burpees
	50 situps		Sit Up	40 Situps
	1000 meter run			30 Air Squats
	50 air squats			100 meter sprint
				20 V Ups
				15 Mountain Climbers
				1 Mile Run 7:00 +/-
		NOTES
5 rounds for time	1 round for time		For time	For Time
3 minutes rest / round

Week 21

SFC Jim Mahan — Tue, 16 Feb 2010 16:46:51 +0000

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY
M	GW	MGW	MG	G
800 meter run	75 air squats	1 Mile Run 7:00 Pace	800 meter sprint	2 Mile Run 7:00 – 7:30 Pace
20 burpees	75 situps	50 meter alternating lunges	50 burpees	15 Partner Assisted Pull Ups
20 situps	75 pushups	max pushups		30 Box Jumps
800 meter run	run 1000 meters	1 Mile Run 7:00 Pace		30 V – Ups
20 burpees
20 situps
1 mile run 7:00 Pace


		NOTES
1 Round for Time	3 Rounds for Time	As many rounds in 20 minutes	3 Rounds for time	1 Round for Time
	1 min. rest per round		1 minute rest/round

27 NOV 09

SFC Jim Mahan — Fri, 27 Nov 2009 11:53:38 +0000

Rest Day. III Corp Training Holiday.

26 NOV 09

SFC Jim Mahan — Thu, 26 Nov 2009 10:52:58 +0000

Happy Thanksgiving! Rest Day

WOD 25 NOV 09

SFC Jim Mahan — Wed, 25 Nov 2009 10:51:46 +0000

Tabata Squats

8 rounds of 20 seconds max effort followed by 10 seconds of active rest.

WOD 24 NOV 09

SFC Jim Mahan — Tue, 24 Nov 2009 15:49:46 +0000

400 meter run

4 X 50 meter sprint

25 Pushups

400 meter run

4 X 50 meter sprint

25 situps

400 meter run

WOD 23 NOV 09

SFC Jim Mahan — Mon, 23 Nov 2009 10:46:37 +0000

Run 400 Meters

Burpee Broad Jump X 25 meters

Alternating Lunges X 25 meters

Burpess Broad Jump X 25 meters

Bear Crawl X 25 meters

Burpee Broad Jump X 25 meters

Run 400 meters

2 rounds for time

WOD 20 NOV 09

SFC Jim Mahan — Fri, 20 Nov 2009 10:19:59 +0000

10 Burpees

400 meter run

10 KB swings* Deadlift can be substituted

400 meter run

10 KB swings* Deadlift can be substituted

3 Rounds for time

WOD 19 NOV 09

SFC Jim Mahan — Thu, 19 Nov 2009 10:18:02 +0000

Station 1: 25 Wall ball shots, 10 front squat

Station 2: 10 Pull ups, 10 Knee to elbow

Station 3: 50 Pushups, 50 Situps

3 rounds within 25 minutes

WOD 18 NOV 09

SFC Jim Mahan — Wed, 18 Nov 2009 10:16:09 +0000

Run 1 Mile

50 Box jumps

10 Pull ups

10 Knee to elbows from Pull Up bar

Run 1 mile

1 Round for time