090329 WOD

WOD: Courtesy of Crossfit Hardcore

Four Rounds for time of:

10 Front Squats, 115lbs.
15 Knees to Elbow’s
20 Pushups
25 Double-Unders

Advanced(RX’d):

4 RD’s

10 Front Squats, 115lbs.
15 Knees to Elbow’s
20 Pushups
25 Double-Unders

Intermediate:

4 RD’s

10 Front Squats, 75lbs.
15 Knees to Elbow’s
20 Pushups
25 Double-Unders or 100 Single-Unders

Beginner:

3 RD’s

5 Front Squats, 45lbs.
10 Knees to Elbow’s
15 Pushups
20 Double-Unders or 80 Single-Unders

For todays WOD, make sure you work on form with the front squat during warm up.  Start with just the bar, watch the video and remember the important points; weight on heels, biceps parallel, hips below knees at the bottom, back “tight”, i.e. not rounded.  Knee to elbows are done on a pull up bar, make sure you get your knees the whole way up, or the rep doesn’t count.  Pushups, chest to floor, arms fully extended.  For Double-Unders, start with a good rhythm of singles, then try some DU’s.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Recipe: “Pork Loin, Apples, Onion, and Sauerkraut”, Marks Daily Apple.

“This week we gave you brief history of sauerkraut, explained why you might want to add it to your diet, and even gave you a step-by-step guide to making your own. But we all know man cannot live on sauerkraut alone. The solution? A special edition of “What’s for Dinner Tonight?”

Here’s a good looking meal that seems firehouse worthy.  Maybe just dump everything in the crock-pot?

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4 Comments

Filed under WOD's

4 responses to “090329 WOD

  1. Worked out at Diablo Crossfit today, so I did their WOD.

    Run 800m
    30 chest to bar pull ups
    12 strict handstand push ups
    Run 800m
    20 chest to bar pull ups
    8 strict handstand push ups
    Run 800m
    10 chest to bar pull ups
    4 strict handstand push ups

    15:59 as RX’d

    Time for a rest day.

  2. Clink

    16:30 Intermediate. nice recovery workout after yesterdays workout.

  3. Pingback: 090808 WOD “CF Hardcore” « Santa Rosa Fire Department Crossfit

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