WOD: 03/18/11

by on Mar.18, 2011, under WOD

The saga of the hacking continues. We should have all of the posts cleaned at this point and we’re looking for the malicious code in our site to prevent further linkspam. Funny enough, the cats over at Whole9 noticed yesterday (apparently only hours before we cleaned the post) that we had linked to one of their awesome-sauce nutrition posts (on supplements of all things) and right next to it was a link for online drugs. Honestly, if that doesn’t make you chuckle, I don’t know what will.

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 354

CrossFit WOD – Annie 50-40-30-20-10 rep rounds of double unders (video in new window from CrossFit) and sit ups. If you don’t have a jump rope available, sub the double unders with tuck jumps.

Perform “single-unders” with rounds of 100-80-60-40-20. If you do not have a jump rope, sub with tuck jumps in rounds of 30-20-10.

avancée and traceur
WOD as RX’d. 50-40-30-20-10 double unders/tuck jumps and sit ups.

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