New Website

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TravelWODS

• Run 1/2 Mile – 50 Air Squats – (3 Rounds)
• 10 PushUps – 10 Sit Ups – 10 Squats – (10 Rounds)
• 200 Air Squats – (For Time)
• “Susan” Run 200m – 10 Squats – 10 PushUps – (5 Rounds)
• Sprint 200m – 25 PushUps – (3 Rounds)
• 10 Handstand PushUps – 200m Run – (3 Rounds)
• Tabata Squats – Tabata Pushups
• 5 PushUps – 5 Squats – 5 SitUps – (20 Rounds)
• Walk 100 Meters On Your Hands – (Even If It Is 2 Meters At A Time)
• 10-9-8-7-6-5-4-3-2-1 Sets Of SitUps – 100 Meter Sprint Between Each Set – (For Time)
• “Invisible Fran” 21-15-9 Air Squats – Push Ups – (For Time)
• Spend A Total Of 5 Minutes In A Handstand, Or Headstand – (If You Are Using The Headstand Do Not Stay Over A Minute At A Time)
• Run 1 Mile – (For Time)
• 10 PushUps – 10 Air Squats – 10 SitUps – (6 Rounds For Time)
• Do One Air Squat – Take One Breath – Do 2 – Take 2 Breaths – Etc…Up To 10 – And Then Come Back Down To One – (You Can Breath All You Want While You Do The Squat Or Squats)
• 3 Vertical Jumps – 3 Squats – 3 Long Jumps – (5 Rounds)
• Handstand 30 Seconds – 10 Squats – (8 Rounds)
• 10 PushUps – 100m Dash – (10 Rounds)
• Tabata Squats
• 400m Sprints – (5 Rounds)
• 100m Dash – (10 Rounds)
• 25 Pressing Snatch Balances Each Arm – (No Weight)
• Run 1 Mile – Lunging 30 Steps Every 1 Minute
• Handstand 30 Seconds – 20 Air Squats – (5 Rounds)
• 10 Handstand Jackknife To Vertical Jump – 10 Handstand Jackknife To Tuck Jump – 10 Handstand Jackknife To Straddle Jump
• 100 Air Squats – (For Time)
• 25 Jumping Squats – (4 Rounds)
• 10 Vertical Jumps – 10 Push Ups – 10 Sit Ups – (4 Rounds – For Time)
• 10 Air Squats Every 1 Minute Of Your 1 Mile Run
• 100 Burpies – (For Time)
• Run 1 Mile – (For Time)
• 10 PushUps – 10 Squats – 10 Sit Ups – (10 Rounds)
• 10 Vertical Jumps – Run 400 Meters – (5 Rounds)
• Spend A Total Of 3 Minutes In A Handstand
• Handstand 1 Minute – Hold Bottom Of The Squat For 1 Minute – (5 Rounds)
• Sprint 100 Meters – Walk 100 Meters – (10 Rounds)
• 100 Push Ups – (For Time)
• 10-9-8-7-6-5-4-3-2-1 Burpies And Sit Ups.
• 50 Sit-Ups, 400 Meter Run – Sprint Or Walk – (3 Rounds)
• 10 Walking Lunges – 10 PushUps – (10 Rounds)
• 50 Split Jumps – (For Time)
• Handstand 30 Seconds Or 5 Handstand Push Ups – 400 Meter Run – (4 Rounds)
• 10 Burpies – 100m Sprint – (10 Rounds – For Time)
• “L” Sit Off The Floor – (10 Rounds Of 10 Seconds) – If You Can’t Do It Sit With Your Legs Straight Out And Try To Lift Your Heels Of The Ground For 10 Seconds Instead!
• Run 400 Meters – 50 Air Squats – (4 Rounds)
• Handstand 30 Seconds – To Squat Hold 30 Seconds – (10 Rounds)
• Ten Vertical Jumps (As High As You Can – Land And Repeat) – 10 PushUps – (5 Rounds)
• 10 PushUps – 10 Squats – (10 Rounds)
• Tabata Squats – (20 Seconds On – 10 Seconds Rest – 8 Rounds – Count Your Lowest Score)
• Handstand To Jack-Knife To Vertical Jump – (30 Reps)
• Run 1 Mile – 100 Air Squats At Midpoint – (For Time)
• 7 Squats – 7 Burpies – (7 Rounds – For Time)

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http://elevationcf.com/

WOD 4/12/11

WOD for Tuesday 4/11/11
5 Rounds for Time
10 Squat Clean and Jerk (95lbs)
25 Kettlebell Swings 1.5 pood

Tuesday's WOD

3 rounds for time of:
20 squat snatches, 95 lbs (65 lbs)
400 meter run

Sunday's WOD

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Thursday's WOD

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball